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  6. Ham vs. Beef broiled

Ham vs. Beef broiled — In-Depth Nutrition Comparison

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Important differences between Ham and Beef broiled

  • Ham has more Vitamin B1, however, Beef broiled has more Vitamin B12, Zinc, Iron, Vitamin B3, and Vitamin B5.
  • Beef broiled's daily need coverage for Vitamin B12 is 83% more.
  • Ham has 17 times more Sodium than Beef broiled. Ham has 1203mg of Sodium, while Beef broiled has 72mg.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Ham vs Beef broiled 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
:
9
Beef broiled
Beef broiled
Contains more Manganese +350%
Contains more Calcium +125%
Contains more Iron +75.7%
Contains more Magnesium +50%
Contains more Potassium +10.8%
Contains less Sodium -94%
Contains more Zinc +119.1%
Contains more Selenium +10.3%
Equal in Phosphorus - 198
Equal in Copper - 0.085
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Beef broiled
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Contains more Manganese +350%
Contains more Calcium +125%
Contains more Iron +75.7%
Contains more Magnesium +50%
Contains more Potassium +10.8%
Contains less Sodium -94%
Contains more Zinc +119.1%
Contains more Selenium +10.3%
Equal in Phosphorus - 198
Equal in Copper - 0.085

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
5
:
6
Beef broiled
Beef broiled
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
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 Folate +200%
Contains more Vitamin B12 +306.2%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.382
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Beef broiled
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
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 Folate +200%
Contains more Vitamin B12 +306.2%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.382

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Beef broiled
Beef broiled
Contains more Carbs +∞%
Contains more Water +16.7%
Contains more Other +542.6%
Contains more Protein +23.9%
Contains more Fats +178.7%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Beef broiled
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more Carbs +∞%
Contains more Water +16.7%
Contains more Other +542.6%
Contains more Protein +23.9%
Contains more Fats +178.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Beef broiled
Beef broiled
Contains less Saturated Fat -69.3%
Contains more Polyunsaturated fat +11.6%
Contains more Monounsaturated Fat +154.5%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Beef broiled
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Contains less Saturated Fat -69.3%
Contains more Polyunsaturated fat +11.6%
Contains more Monounsaturated Fat +154.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Beef broiled
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Beef broiled Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 25.93g Beef broiled
Fats 5.53g 15.41g Beef broiled
Carbs 1.5g 0g Ham
Calories 145kcal 250kcal Beef broiled
Calcium 8mg 18mg Beef broiled
Iron 1.48mg 2.6mg Beef broiled
Magnesium 14mg 21mg Beef broiled
Phosphorus 196mg 198mg Beef broiled
Potassium 287mg 318mg Beef broiled
Sodium 1203mg 72mg Beef broiled
Zinc 2.88mg 6.31mg Beef broiled
Copper 0.079mg 0.085mg Beef broiled
Manganese 0.054mg 0.012mg Ham
Selenium 19.5µg 21.5µg Beef broiled
Vitamin A 0IU 9IU Beef broiled
Vitamin A RAE 0µg 3µg Beef broiled
Vitamin E 0.25mg 0.12mg Ham
Vitamin D 32IU 2IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.046mg Ham
Vitamin B2 0.202mg 0.176mg Ham
Vitamin B3 4.023mg 5.378mg Beef broiled
Vitamin B5 0.403mg 0.658mg Beef broiled
Vitamin B6 0.4mg 0.382mg Ham
Folate 3µg 9µg Beef broiled
Vitamin B12 0.65µg 2.64µg Beef broiled
Vitamin K 0µg 1.2µg Beef broiled
Tryptophan 0.251mg 0.094mg Ham
Threonine 0.931mg 0.72mg Ham
Isoleucine 0.918mg 0.822mg Ham
Leucine 1.661mg 1.45mg Ham
Lysine 1.775mg 1.54mg Ham
Methionine 0.553mg 0.478mg Ham
Phenylalanine 0.904mg 0.725mg Ham
Valine 0.908mg 0.914mg Beef broiled
Histidine 0.75mg 0.604mg Ham
Cholesterol 53mg 88mg Ham
Trans Fat 0.572g Ham
Saturated Fat 1.81g 5.895g Ham
Omega-3 - DHA 0g 0.001g Beef broiled
Omega-3 - EPA 0g 0.003g Beef broiled
Omega-3 - DPA 0g 0.016g Beef broiled
Monounsaturated Fat 2.62g 6.668g Beef broiled
Polyunsaturated fat 0.54g 0.484g Ham
Omega-6 - Gamma-linoleic acid 0.012g Beef broiled
Omega-3 - ALA 0.044g Beef broiled

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Beef broiled
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
52%
Beef broiled
Minerals Daily Need Coverage Score
55%
Ham
56%
Beef broiled

Comparison summary

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

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.