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Turkey ham vs. Porterhouse steak — In-Depth Nutrition Comparison

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How are turkey ham and porterhouse steak different?

  • Turkey ham is higher in selenium, phosphorus, and vitamin B1; however, porterhouse steak is richer in vitamin B12, iron, vitamin B6, and zinc.
  • Daily need coverage for vitamin B12 for porterhouse steak is 57% higher.
  • Turkey ham contains 14 times more sodium than porterhouse steak. While turkey ham contains 909mg of sodium, porterhouse steak contains only 65mg.

USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Turkey ham vs Porterhouse steak 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 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
Contains more PhosphorusPhosphorus +49.7%
Contains more SeleniumSelenium +94.9%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +18.2%
Contains more IronIron +194%
Contains more ZincZinc +117.1%
Contains less SodiumSodium -92.8%
~equal in Calcium ~7mg

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% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +132.3%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B6Vitamin B6 +508.3%
Contains more Vitamin B12Vitamin B12 +172.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~4.21mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Turkey ham Porterhouse steak DV% diff.
Vitamin B12 0.8µg 2.18µg 58%
Sodium 909mg 65mg 37%
Selenium 38.2µg 19.6µg 34%
Saturated fat 1.2g 7.271g 28%
Iron 1mg 2.94mg 24%
Fats 4g 19.27g 23%
Vitamin B6 0.06mg 0.365mg 23%
Zinc 2.1mg 4.56mg 22%
Monounsaturated fat 1.337g 8.65g 18%
Choline 91.3mg 17%
Protein 16.3g 23.96g 15%
Copper 0.13mg 14%
Phosphorus 289mg 193mg 14%
Vitamin B1 0.23mg 0.099mg 11%
Calories 118kcal 276kcal 8%
Vitamin B5 0.314mg 6%
Vitamin B2 0.27mg 0.228mg 3%
Vitamin A 16µg 0µg 2%
Folate 7µg 2%
Magnesium 16mg 22mg 1%
Polyunsaturated fat 0.873g 0.69g 1%
Vitamin E 0.18mg 1%
Cholesterol 64mg 67mg 1%
Carbs 3.1g 0g 1%
Vitamin B3 4.12mg 4.21mg 1%
Potassium 253mg 299mg 1%
Manganese 0.015mg 1%
Net carbs 3.1g 0g N/A
Calcium 7mg 7mg 0%
Sugar 1.2g 0g N/A
Tryptophan 0.259mg 0%
Threonine 1.104mg 0%
Isoleucine 1.228mg 0%
Leucine 2.105mg 0%
Lysine 2.233mg 0%
Methionine 0.676mg 0%
Phenylalanine 1.033mg 0%
Valine 1.288mg 0%
Histidine 0.775mg 0%

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
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.5%
Contains more OtherOther +46.9%
Contains more ProteinProtein +47%
Contains more FatsFats +381.8%

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
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Poly. FatPolyunsaturated fat +26.5%
Contains more Mono. FatMonounsaturated fat +547%

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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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.