Turkey ham vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the differences between turkey ham and rib eye steak?

Turkey ham is higher in phosphorus, selenium, and vitamin B1, yet rib eye steak is higher in vitamin B12, zinc, vitamin B6, and iron.
Rib eye steak's daily need coverage for vitamin B12 is 54% more.
Turkey ham has 17 times more sodium than rib eye steak. While turkey ham has 909mg of sodium, rib eye steak has only 54mg.

We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

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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.

Turkey ham

Rib eye steak

Contains more PhosphorusPhosphorus	+90.1%
Contains more SeleniumSelenium	+28.6%

Contains more MagnesiumMagnesium	+37.5%
Contains more CalciumCalcium	+57.1%
Contains more IronIron	+124%
Contains more ZincZinc	+181.4%
Contains less SodiumSodium	-94.1%

~equal in Potassium ~260mg

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.

Turkey ham

Rib eye steak

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B1Vitamin B1	+223.9%

Contains more Vitamin B3Vitamin B3	+19.1%
Contains more Vitamin B6Vitamin B6	+695%
Contains more Vitamin B12Vitamin B12	+162.5%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.287mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.8µg	2.1µg	54%
Saturated fat	1.2g	9.684g	39%
Sodium	909mg	54mg	37%
Zinc	2.1mg	5.91mg	35%
Vitamin B6	0.06mg	0.477mg	32%
Fats	4g	21.81g	27%
Monounsaturated fat	1.337g	10.519g	23%
Phosphorus	289mg	152mg	20%
Iron	1mg	2.24mg	16%
Protein	16.3g	23.69g	15%
Selenium	38.2µg	29.7µg	15%
Vitamin B1	0.23mg	0.071mg	13%
Vitamin B5		0.536mg	11%
Choline		48.8mg	9%
Calories	118kcal	291kcal	9%
Copper		0.08mg	9%
Cholesterol	64mg	80mg	5%
Vitamin B3	4.12mg	4.908mg	5%
Manganese		0.08mg	3%
Folate		6µg	2%
Vitamin E		0.1mg	1%
Vitamin D		0.2µg	1%
Polyunsaturated fat	0.873g	1.027g	1%
Vitamin A	16µg	8µg	1%
Vitamin B2	0.27mg	0.287mg	1%
Carbs	3.1g	0g	1%
Magnesium	16mg	22mg	1%
Vitamin D		7IU	1%
Vitamin K		1.6µg	1%
Net carbs	3.1g	0g	N/A
Calcium	7mg	11mg	0%
Potassium	253mg	260mg	0%
Sugar	1.2g	0g	N/A
Trans fat		1.478g	N/A
Tryptophan		0.265mg	0%
Threonine		1.116mg	0%
Isoleucine		1.103mg	0%
Leucine		2.041mg	0%
Lysine		2.269mg	0%
Methionine		0.641mg	0%
Phenylalanine		0.95mg	0%
Valine		1.184mg	0%
Histidine		0.888mg	0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.001g	N/A
Omega-3 - ALA		0.038g	N/A
Omega-3 - DPA		0.014g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.024g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		0.7g	N/A