Turkey ham vs. Flank steak — In-Depth Nutrition Comparison
Compare
How are turkey ham and flank steak different?
- Turkey ham is richer in selenium, vitamin B1, phosphorus, and vitamin B2, while flank steak is higher in vitamin B6, vitamin B12, zinc, and vitamin B3.
- Flank steak covers your daily need for vitamin B6, 40% more than turkey ham.
- Turkey ham contains 16 times more sodium than flank steak. Turkey ham contains 909mg of sodium, while flank steak contains 56mg.
USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.
Infographic
Infographic link
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.
| Contains more PhosphorusPhosphorus | +37.6% |
| Contains more SeleniumSelenium | +29.9% |
| Contains more MagnesiumMagnesium | +43.8% |
| Contains more CalciumCalcium | +185.7% |
| Contains more PotassiumPotassium | +34% |
| Contains more IronIron | +74% |
| Contains more ZincZinc | +133.3% |
| Contains less SodiumSodium | -93.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +206.7% |
| Contains more Vitamin B2Vitamin B2 | +103% |
| Contains more Vitamin B3Vitamin B3 | +78.7% |
| Contains more Vitamin B6Vitamin B6 | +865% |
| Contains more Vitamin B12Vitamin B12 | +103.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +14.5% |
| Contains more OtherOther | +-5266.7% |
| Contains more ProteinProtein | +69.7% |
| Contains more FatsFats | +105.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.2 g
Monounsaturated fat:
Mono. Fat
1.337 g
Polyunsaturated fat:
Poly. Fat
0.873 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -64.7% |
| Contains more Poly. FatPolyunsaturated fat | +171.1% |
| Contains more Mono. FatMonounsaturated fat | +148.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.06mg | 0.579mg | 40% |
| Sodium | 909mg | 56mg | 37% |
| Vitamin B12 | 0.8µg | 1.63µg | 35% |
| Zinc | 2.1mg | 4.9mg | 25% |
| Protein | 16.3g | 27.66g | 23% |
| Vitamin B3 | 4.12mg | 7.363mg | 20% |
| Choline | 105.4mg | 19% | |
| Selenium | 38.2µg | 29.4µg | 16% |
| Vitamin B1 | 0.23mg | 0.075mg | 13% |
| Vitamin B5 | 0.545mg | 11% | |
| Phosphorus | 289mg | 210mg | 11% |
| Vitamin B2 | 0.27mg | 0.133mg | 11% |
| Saturated fat | 1.2g | 3.395g | 10% |
| Copper | 0.082mg | 9% | |
| Iron | 1mg | 1.74mg | 9% |
| Fats | 4g | 8.23g | 7% |
| Cholesterol | 64mg | 79mg | 5% |
| Monounsaturated fat | 1.337g | 3.317g | 5% |
| Polyunsaturated fat | 0.873g | 0.322g | 4% |
| Calories | 118kcal | 192kcal | 4% |
| Vitamin E | 0.38mg | 3% | |
| Potassium | 253mg | 339mg | 3% |
| Vitamin A | 16µg | 0µg | 2% |
| Folate | 9µg | 2% | |
| Magnesium | 16mg | 23mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Calcium | 7mg | 20mg | 1% |
| Carbs | 3.1g | 0g | 1% |
| Net carbs | 3.1g | 0g | N/A |
| Sugar | 1.2g | 0g | N/A |
| Manganese | 0.009mg | 0% | |
| Tryptophan | 0.182mg | 0% | |
| Threonine | 1.105mg | 0% | |
| Isoleucine | 1.259mg | 0% | |
| Leucine | 2.201mg | 0% | |
| Lysine | 2.338mg | 0% | |
| Methionine | 0.72mg | 0% | |
| Phenylalanine | 1.093mg | 0% | |
| Valine | 1.372mg | 0% | |
| Histidine | 0.883mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
49%
Minerals Daily Need Coverage Score
58%
54%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated fat?
Turkey ham is lower in Saturated fat (difference - 2.195g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 853mg)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)