Turkey ham vs. Steak — In-Depth Nutrition Comparison
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What are the differences between turkey ham and steak?
- Turkey ham is higher in phosphorus, vitamin B1, and selenium, yet steak is higher in vitamin B12, zinc, vitamin B6, iron, and vitamin B3.
- Steak's daily need coverage for vitamin B12 is 58% more.
- Turkey ham has 16 times more sodium than steak. While turkey ham has 909mg of sodium, steak has only 58mg.
We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" 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.
| Contains more PhosphorusPhosphorus | +77.3% |
| Contains more SeleniumSelenium | +20.1% |
| Contains more MagnesiumMagnesium | +43.8% |
| Contains more CalciumCalcium | +71.4% |
| Contains more PotassiumPotassium | +10.3% |
| Contains more IronIron | +140% |
| Contains more ZincZinc | +201.9% |
| Contains less SodiumSodium | -93.6% |
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 | +128.6% |
| Contains more Vitamin B1Vitamin B1 | +210.8% |
| Contains more Vitamin B2Vitamin B2 | +11.5% |
| Contains more Vitamin B3Vitamin B3 | +25% |
| Contains more Vitamin B6Vitamin B6 | +733.3% |
| Contains more Vitamin B12Vitamin B12 | +175% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.8µg | 2.2µg | 58% |
| Zinc | 2.1mg | 6.34mg | 39% |
| Sodium | 909mg | 58mg | 37% |
| Vitamin B6 | 0.06mg | 0.5mg | 34% |
| Saturated fat | 1.2g | 8.443g | 33% |
| Fats | 4g | 19.02g | 23% |
| Monounsaturated fat | 1.337g | 9.171g | 20% |
| Iron | 1mg | 2.4mg | 18% |
| Phosphorus | 289mg | 163mg | 18% |
| Protein | 16.3g | 24.85g | 17% |
| Vitamin B1 | 0.23mg | 0.074mg | 13% |
| Selenium | 38.2µg | 31.8µg | 12% |
| Copper | 0.085mg | 9% | |
| Calories | 118kcal | 271kcal | 8% |
| Vitamin B3 | 4.12mg | 5.149mg | 6% |
| Cholesterol | 64mg | 78mg | 5% |
| Folate | 6µg | 2% | |
| Vitamin B2 | 0.27mg | 0.301mg | 2% |
| Magnesium | 16mg | 23mg | 2% |
| Vitamin D | 0.1µg | 1% | |
| Vitamin A | 16µg | 7µg | 1% |
| Potassium | 253mg | 279mg | 1% |
| Calcium | 7mg | 12mg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 6IU | 1% | |
| Carbs | 3.1g | 0g | 1% |
| Net carbs | 3.1g | 0g | N/A |
| Sugar | 1.2g | 0g | N/A |
| Polyunsaturated fat | 0.873g | 0.896g | 0% |
| Tryptophan | 0.278mg | 0% | |
| Threonine | 1.171mg | 0% | |
| Isoleucine | 1.157mg | 0% | |
| Leucine | 2.142mg | 0% | |
| Lysine | 2.38mg | 0% | |
| Methionine | 0.672mg | 0% | |
| Phenylalanine | 0.997mg | 0% | |
| Valine | 1.242mg | 0% | |
| Histidine | 0.931mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
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:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +32.2% |
| Contains more OtherOther | +474.1% |
| Contains more ProteinProtein | +52.5% |
| Contains more FatsFats | +375.5% |
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
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
| Contains less Sat. FatSaturated fat | -85.8% |
| Contains more Mono. FatMonounsaturated fat | +585.9% |
~equal in
Polyunsaturated fat
~0.896g
