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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, selenium, and phosphorus, yet t bone steak is richer in vitamin B6, vitamin B12, iron, 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

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 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 ZincZinc +123.3%
Contains less SodiumSodium -92.5%

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% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B1Vitamin B1 +303.5%
Contains more Vitamin B3Vitamin B3 +52.7%
Contains more Vitamin B6Vitamin B6 +1163.3%
Contains more Vitamin B12Vitamin B12 +136.3%
~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%
Vitamin B3 4.12mg 6.292mg 14%
Vitamin B1 0.23mg 0.057mg 14%
Selenium 38.2µg 30.4µg 14%
Choline 66.1mg 12%
Phosphorus 289mg 210mg 11%
Fats 4g 11.05g 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%
Polyunsaturated fat 0.873g 0.583g 2%
Vitamin A 16µg 1µg 2%
Folate 7µg 2%
Magnesium 16mg 20mg 1%
Carbs 3.1g 0g 1%
Vitamin K 1.5µg 1%
Vitamin D 0.1µg 1%
Calcium 7mg 19mg 1%
Potassium 253mg 280mg 1%
Vitamin E 0.14mg 1%
Net carbs 3.1g 0g N/A
Vitamin D 3IU 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 - ALA 0.02g N/A
Omega-3 - DPA 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g 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 OtherOther +256.3%
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.