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Turkey ham vs. Beef sirloin — In-Depth Nutrition Comparison

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What are the main differences between turkey ham and beef sirloin?

  • Turkey ham is richer in vitamin B1, vitamin B2, and phosphorus, yet beef sirloin is richer in vitamin B6, zinc, vitamin B3, vitamin B12, and iron.
  • Beef sirloin's daily need coverage for vitamin B6 is 48% higher.
  • Turkey ham has 14 times more sodium than beef sirloin. Turkey ham has 909mg of sodium, while beef sirloin has 66mg.

We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled types in this comparison.

Infographic

Turkey ham vs Beef sirloin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 36% 72% 28% 155% 108% 8.6% 1.4% 212%
Contains more PhosphorusPhosphorus +14.2%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +214.3%
Contains more PotassiumPotassium +62.1%
Contains more IronIron +92%
Contains more ZincZinc +171.4%
Contains less SodiumSodium -92.7%
~equal in Selenium ~38.9µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.8% 0% 22% 38% 169% 36% 157% 184% 3.5% 7.5% 64%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +161.4%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B3Vitamin B3 +118.5%
Contains more Vitamin B6Vitamin B6 +1035%
Contains more Vitamin B12Vitamin B12 +83.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
31% 5% 64%
Protein: 30.8 g
Fats: 5.03 g
Carbs: 0 g
Water: 63.58 g
Other: 0.59 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.6%
Contains more OtherOther +425.4%
Contains more ProteinProtein +89%
Contains more FatsFats +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
47% 49% 5%
Saturated fat: Sat. Fat 1.915 g
Monounsaturated fat: Mono. Fat 2.006 g
Polyunsaturated fat: Poly. Fat 0.185 g
Contains less Sat. FatSaturated fat -37.3%
Contains more Poly. FatPolyunsaturated fat +371.9%
Contains more Mono. FatMonounsaturated fat +50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey ham Beef sirloin
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Turkey ham Beef sirloin DV% diff.
Vitamin B6 0.06mg 0.681mg 48%
Sodium 909mg 66mg 37%
Zinc 2.1mg 5.7mg 33%
Vitamin B3 4.12mg 9.001mg 31%
Protein 16.3g 30.8g 29%
Vitamin B12 0.8µg 1.47µg 28%
Choline 117.3mg 21%
Vitamin B5 0.607mg 12%
Iron 1mg 1.92mg 12%
Vitamin B1 0.23mg 0.088mg 12%
Copper 0.085mg 9%
Vitamin B2 0.27mg 0.163mg 8%
Cholesterol 64mg 81mg 6%
Potassium 253mg 410mg 5%
Phosphorus 289mg 253mg 5%
Polyunsaturated fat 0.873g 0.185g 5%
Folate 10µg 3%
Saturated fat 1.2g 1.915g 3%
Calories 118kcal 177kcal 3%
Magnesium 16mg 27mg 3%
Vitamin E 0.39mg 3%
Monounsaturated fat 1.337g 2.006g 2%
Vitamin A 16µg 0µg 2%
Fats 4g 5.03g 2%
Calcium 7mg 22mg 2%
Carbs 3.1g 0g 1%
Selenium 38.2µg 38.9µg 1%
Vitamin K 1.4µg 1%
Net carbs 3.1g 0g N/A
Sugar 1.2g 0g N/A
Manganese 0.011mg 0%
Tryptophan 0.202mg 0%
Threonine 1.23mg 0%
Isoleucine 1.401mg 0%
Leucine 2.45mg 0%
Lysine 2.603mg 0%
Methionine 0.802mg 0%
Phenylalanine 1.217mg 0%
Valine 1.528mg 0%
Histidine 0.983mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Beef sirloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Turkey ham
53%
Beef sirloin
Minerals Daily Need Coverage Score
58%
Turkey ham
65%
Beef sirloin

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Turkey ham
Turkey ham is lower in Saturated fat (difference - 0.715g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef sirloin
Beef sirloin is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Beef sirloin
Beef sirloin contains less Sodium (difference - 843mg)
Which food is richer in minerals?
Beef sirloin
Beef sirloin is relatively richer in minerals
Which food is richer in vitamins?
Beef sirloin
Beef sirloin is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef sirloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168636/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.