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Beef vs Ham - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.085g)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 1131mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beef Ham
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Beef Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Beef
32
Ham
Mineral Summary Score
37
Beef
43
Ham

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Beef
8
:
0
Ham
Contains more Iron +75.7%
Contains more Calcium +125%
Contains more Potassium +10.8%
Contains more Magnesium +50%
Contains more Zinc +119.1%
Contains less Sodium -94%
Equal in Potassium - 287
Equal in Copper - 0.079
Equal in Phosphorus - 196
Contains more Iron +75.7%
Contains more Calcium +125%
Contains more Potassium +10.8%
Contains more Magnesium +50%
Contains more Zinc +119.1%
Contains less Sodium -94%
Equal in Potassium - 287
Equal in Copper - 0.079
Equal in Phosphorus - 196

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Beef
5
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B12 +306.2%
Contains more Vitamin K +∞%
Contains more Vitamin D +1500%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +1539.1%
Contains more Vitamin B2 +14.8%
Equal in Vitamin B6 - 0.4
Contains more Vitamin A +∞%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B12 +306.2%
Contains more Vitamin K +∞%
Contains more Vitamin D +1500%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +1539.1%
Contains more Vitamin B2 +14.8%
Equal in Vitamin B6 - 0.4

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
156%
Beef
126%
Ham
Carbohydrates
0%
Beef
2%
Ham
Fats
71%
Beef
26%
Ham

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Beef Ham Opinion
Calories 250 145 Beef
Protein 25.93 20.93 Beef
Fats 15.41 5.53 Beef
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 88 53 Ham
Vitamin D 2 32 Ham
Iron 2.6 1.48 Beef
Calcium 18 8 Beef
Potassium 318 287 Beef
Magnesium 21 14 Beef
Sugars 0 0
Fiber 0 0
Copper 0.085 0.079 Beef
Zinc 6.31 2.88 Beef
Starch
Phosphorus 198 196 Beef
Sodium 72 1203 Beef
Vitamin A 9 0 Beef
Vitamin E 0.12 0.25 Ham
Vitamin D 0 0.8 Ham
Vitamin B1 0.046 0.754 Ham
Vitamin B2 0.176 0.202 Ham
Vitamin B3 5.378 4.023 Beef
Vitamin B5 0.658 0.403 Beef
Vitamin B6 0.382 0.4 Ham
Vitamin B12 2.64 0.65 Beef
Vitamin K 1.2 0 Beef
Folic acid (B9) 0 0
Trans Fat 0.572 Ham
Saturated Fat 5.895 1.81 Ham
Monounsaturated Fat 6.668 2.62 Beef
Polyunsaturated fat 0.484 0.54 Ham
Tryptophan 0.094 0.251 Ham
Threonine 0.72 0.931 Ham
Isoleucine 0.822 0.918 Ham
Leucine 1.45 1.661 Ham
Lysine 1.54 1.775 Ham
Methionine 0.478 0.553 Ham
Phenylalanine 0.725 0.904 Ham
Valine 0.914 0.908 Beef
Histidine 0.604 0.75 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.