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  6. Turkey ham vs. T bone steak

Turkey ham vs. T bone steak — In-Depth Nutrition Comparison

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What are the main differences between turkey ham and t bone steak?

  • Turkey ham is richer in vitamin B1 and selenium, yet t bone steak is richer in vitamin B6, vitamin B12, iron, protein, zinc, and vitamin B3.
  • T bone steak's daily need coverage for vitamin B6 is 54% higher.
  • Turkey ham has 13 times more sodium than t bone steak. Turkey ham has 909mg of sodium, while t bone steak has 68mg.

We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled types in this comparison.

Infographic

Turkey ham vs T bone steak infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more PhosphorusPhosphorus +37.6%
Contains more SeleniumSelenium +25.7%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +10.7%
Contains more IronIron +257%
Contains more CopperCopper +∞%
Contains more ZincZinc +123.3%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 5.3% 0% 58% 62% 77% 0% 14% 100% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0.33% 2.8% 14% 62% 118% 18% 175% 236% 3.8% 5.3%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B1Vitamin B1 +303.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +52.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1163.3%
Contains more Vitamin B12Vitamin B12 +136.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.27mg

All nutrients comparison - raw data values

Nutrient Turkey ham T bone steak DV% diff.
Vitamin B6 0.06mg 0.758mg 54%
Vitamin B12 0.8µg 1.89µg 45%
Sodium 909mg 68mg 37%
Iron 1mg 3.57mg 32%
Zinc 2.1mg 4.69mg 24%
Protein 16.3g 27.48g 22%
Saturated fat 1.2g 4.6g 15%
Selenium 38.2µg 30.4µg 14%
Vitamin B1 0.23mg 0.057mg 14%
Vitamin B3 4.12mg 6.292mg 14%
Choline 66.1mg 12%
Fats 4g 11.05g 11%
Phosphorus 289mg 210mg 11%
Monounsaturated fat 1.337g 5.159g 10%
Copper 0.079mg 9%
Cholesterol 64mg 81mg 6%
Vitamin B5 0.307mg 6%
Calories 118kcal 217kcal 5%
Vitamin A 16µg 1µg 2%
Folate 7µg 2%
Polyunsaturated fat 0.873g 0.583g 2%
Omega-6 (Linoleic acid) 0.373g 2%
Carbs 3.1g 0g 1%
Vitamin D 0.1µg 1%
Magnesium 16mg 20mg 1%
Calcium 7mg 19mg 1%
Potassium 253mg 280mg 1%
Vitamin E 0.14mg 1%
Vitamin K 1.5µg 1%
Omega-3 (ALA) 0.02g 1%
Protein per 100 calories 14g 13g N/A
Calories per 10 g protein 72kcal 79kcal N/A
Weight per 100 calories 85g 46g N/A
Unsaturated / Saturated Fat ratio 1.8 1.2 N/A
Net carbs 3.1g 0g N/A
Vitamin D* 3 IU 0%
Sugar 1.2g 0g N/A
Manganese 0.004mg 0%
Vitamin B2 0.27mg 0.27mg 0%
Trans fat 0.595g N/A
Tryptophan 0.325mg 0%
Threonine 1.349mg 0%
Isoleucine 1.343mg 0%
Leucine 2.46mg 0%
Lysine 2.74mg 0%
Methionine 0.762mg 0%
Phenylalanine 1.143mg 0%
Valine 1.421mg 0%
Histidine 1.05mg 0%
Omega-3 (EPA) 0.002g N/A
Omega-3 (DPA) 0.013g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.019g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

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
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.3%
Contains more ProteinProtein +68.6%
Contains more FatsFats +176.3%

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% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Poly. FatPolyunsaturated fat +49.7%
Contains more Mono. FatMonounsaturated fat +285.9%

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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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.