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Ham vs Beef - 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.
Ham Beef
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
Ham Beef
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
32
Ham
28
Beef
Mineral Summary Score
43
Ham
37
Beef

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
Ham
0
:
8
Beef
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 Copper - 0.085
Equal in Phosphorus - 198
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 Copper - 0.085
Equal in Phosphorus - 198

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
Ham
5
:
5
Beef
Contains more Vitamin D +1500%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +1539.1%
Contains more Vitamin B2 +14.8%
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 +∞%
Equal in Vitamin B6 - 0.382
Contains more Vitamin D +1500%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +1539.1%
Contains more Vitamin B2 +14.8%
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 +∞%
Equal in Vitamin B6 - 0.382

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
126%
Ham
156%
Beef
Carbohydrates
2%
Ham
0%
Beef
Fats
26%
Ham
71%
Beef

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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 Ham Beef Opinion
Calories 145 250 Beef
Protein 20.93 25.93 Beef
Fats 5.53 15.41 Beef
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 88 Ham
Vitamin D 32 2 Ham
Iron 1.48 2.6 Beef
Calcium 8 18 Beef
Potassium 287 318 Beef
Magnesium 14 21 Beef
Sugars 0 0
Fiber 0 0
Copper 0.079 0.085 Beef
Zinc 2.88 6.31 Beef
Starch
Phosphorus 196 198 Beef
Sodium 1203 72 Beef
Vitamin A 0 9 Beef
Vitamin E 0.25 0.12 Ham
Vitamin D 0.8 0 Ham
Vitamin B1 0.754 0.046 Ham
Vitamin B2 0.202 0.176 Ham
Vitamin B3 4.023 5.378 Beef
Vitamin B5 0.403 0.658 Beef
Vitamin B6 0.4 0.382 Ham
Vitamin B12 0.65 2.64 Beef
Vitamin K 0 1.2 Beef
Folic acid (B9) 0 0
Trans Fat 0.572 Ham
Saturated Fat 1.81 5.895 Ham
Monounsaturated Fat 2.62 6.668 Beef
Polyunsaturated fat 0.54 0.484 Ham
Tryptophan 0.251 0.094 Ham
Threonine 0.931 0.72 Ham
Isoleucine 0.918 0.822 Ham
Leucine 1.661 1.45 Ham
Lysine 1.775 1.54 Ham
Methionine 0.553 0.478 Ham
Phenylalanine 0.904 0.725 Ham
Valine 0.908 0.914 Beef
Histidine 0.75 0.604 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.