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Ham vs Corned beef - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.53g)
Which food is cheaper?
Corned beef
Corned beef is cheaper (difference - $0.5)
Which food contains less Sodium?
Corned beef
Corned beef contains less Sodium (difference - 230mg)
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 is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)

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 Corned beef
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in glycemic index Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Corned 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
18
Corned beef
Mineral Summary Score
43
Ham
41
Corned 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
3
:
Contains more Potassium +97.9%
Contains more Magnesium +16.7%
Contains more Phosphorus +56.8%
Contains more Iron +25.7%
Contains more Copper +94.9%
Contains more Zinc +59%
Contains less Sodium -19.1%
Equal in Calcium - 8
Contains more Potassium +97.9%
Contains more Magnesium +16.7%
Contains more Phosphorus +56.8%
Contains more Iron +25.7%
Contains more Copper +94.9%
Contains more Zinc +59%
Contains less Sodium -19.1%
Equal in Calcium - 8

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
6
:
Contains more Vitamin D +700%
Contains more Vitamin E +56.3%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B6 +73.9%
Contains more Vitamin B12 +150.8%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.42
Contains more Vitamin D +700%
Contains more Vitamin E +56.3%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B6 +73.9%
Contains more Vitamin B12 +150.8%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.42

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
109%
Corned beef
Carbohydrates
2%
Ham
0%
Corned beef
Fats
26%
Ham
88%
Corned 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 Corned beef Opinion
Calories 145 251 Corned beef
Protein 20.93 18.17 Ham
Fats 5.53 18.98 Corned beef
Vitamin C 0 0
Carbs 1.5 0.47 Ham
Cholesterol 53 98 Ham
Vitamin D 32 4 Ham
Iron 1.48 1.86 Corned beef
Calcium 8 8
Potassium 287 145 Ham
Magnesium 14 12 Ham
Sugars 0 0
Fiber 0 0
Copper 0.079 0.154 Corned beef
Zinc 2.88 4.58 Corned beef
Starch
Phosphorus 196 125 Ham
Sodium 1203 973 Corned beef
Vitamin A 0 0
Vitamin E 0.25 0.16 Ham
Vitamin D 0.8 0.1 Ham
Vitamin B1 0.754 0.026 Ham
Vitamin B2 0.202 0.17 Ham
Vitamin B3 4.023 3.03 Ham
Vitamin B5 0.403 0.42 Corned beef
Vitamin B6 0.4 0.23 Ham
Vitamin B12 0.65 1.63 Corned beef
Vitamin K 0 1.5 Corned beef
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 6.34 Ham
Monounsaturated Fat 2.62 9.22 Corned beef
Polyunsaturated fat 0.54 0.67 Corned beef
Tryptophan 0.251 0.119 Ham
Threonine 0.931 0.726 Ham
Isoleucine 0.918 0.827 Ham
Leucine 1.661 1.445 Ham
Lysine 1.775 1.536 Ham
Methionine 0.553 0.473 Ham
Phenylalanine 0.904 0.718 Ham
Valine 0.908 0.901 Ham
Histidine 0.75 0.58 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.