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  6. Ham vs. Beefsteak

Ham vs. Beefsteak — In-Depth Nutrition Comparison

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How are ham and beefsteak different?

  • Ham is richer in vitamin B1, while beefsteak is higher in vitamin B12, vitamin B3, zinc, selenium, and vitamin B6.
  • Ham covers your daily need for vitamin B1, 56% more than beefsteak.
  • Ham contains 21 times more sodium than beefsteak. Ham contains 1203mg of sodium, while beefsteak contains 57mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, loin, top loin, separable lean, and fat, trimmed to 1/8" fat, select, cooked, grilled types were used in this article.

Infographic

Ham vs Beefsteak 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.
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
Contains more ManganeseManganese +500%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +10.1%
Contains more ZincZinc +68.4%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +47.7%
~equal in Copper ~0.073mg
~equal in Phosphorus ~213mg

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.
Ham
Ham
3
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% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
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% 0% 9% 20% 32% 131% 32% 135% 173% 4% 6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B3Vitamin B3 +73.5%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin B12Vitamin B12 +112.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Ham Beefsteak DV% diff.
Vitamin B1 0.754mg 0.078mg 56%
Sodium 1203mg 57mg 50%
Vitamin B12 0.65µg 1.38µg 30%
Saturated fat 1.81g 5.951g 19%
Zinc 2.88mg 4.85mg 18%
Vitamin B3 4.023mg 6.978mg 18%
Selenium 19.5µg 28.8µg 17%
Fats 5.53g 15.11g 15%
Vitamin B6 0.4mg 0.585mg 14%
Protein 20.93g 26.72g 12%
Cholesterol 53mg 79mg 9%
Monounsaturated fat 2.62g 6.298g 9%
Calories 145kcal 250kcal 5%
Vitamin B2 0.202mg 0.14mg 5%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Choline 85.1mg 101.8mg 3%
Magnesium 14mg 23mg 2%
Potassium 287mg 340mg 2%
Iron 1.48mg 1.63mg 2%
Phosphorus 196mg 213mg 2%
Manganese 0.054mg 0.009mg 2%
Vitamin B5 0.403mg 0.527mg 2%
Carbs 1.5g 0g 1%
Calcium 8mg 22mg 1%
Copper 0.079mg 0.073mg 1%
Vitamin E 0.25mg 0.45mg 1%
Vitamin K 0µg 1.6µg 1%
Folate 3µg 8µg 1%
Protein per 100 calories 14g 11g N/A
Calories per 10 g protein 69kcal 94kcal N/A
Weight per 100 calories 69g 40g N/A
Unsaturated / Saturated Fat ratio 1.7 1.2 N/A
Net carbs 1.5g 0g N/A
Polyunsaturated fat 0.54g 0.56g 0%
Tryptophan 0.251mg 0.173mg 0%
Threonine 0.931mg 1.054mg 0%
Isoleucine 0.918mg 1.201mg 0%
Leucine 1.661mg 2.099mg 0%
Lysine 1.775mg 2.23mg 0%
Methionine 0.553mg 0.687mg 0%
Phenylalanine 0.904mg 1.042mg 0%
Valine 0.908mg 1.309mg 0%
Histidine 0.75mg 0.842mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.8%
Contains more OtherOther +1981%
Contains more ProteinProtein +27.7%
Contains more FatsFats +173.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
46% 49% 4%
Saturated fat: Sat. Fat 5.951 g
Monounsaturated fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 g
Contains less Sat. FatSaturated fat -69.6%
Contains more Mono. FatMonounsaturated fat +140.4%
~equal in Polyunsaturated fat ~0.56g

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168720/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.