Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Ham
  5. Compare
  6. Ham vs. Ground beef

Ham vs. Ground beef — In-Depth Nutrition Comparison

Compare

How are Ham and Ground beef different?

  • Ham is higher in Vitamin B1, and Vitamin B6, however, Ground beef is richer in Vitamin B12, Zinc, and Iron.
  • Daily need coverage for Vitamin B12 from Ground beef is 77% higher.
  • Ham contains 16 times more Sodium than Ground beef. While Ham contains 1203mg of Sodium, Ground beef contains only 73mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked are the varieties used in this article.

Infographic

Ham vs Ground beef 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
4
:
5
Ground beef
Ground beef
Contains more Phosphorus +18.1%
Contains more Potassium +19.1%
Contains more Manganese +500%
Contains more Calcium +312.5%
Contains more Iron +53.4%
Contains more Magnesium +21.4%
Contains less Sodium -93.9%
Contains more Zinc +102.8%
Equal in Copper - 0.079
Equal in Selenium - 19.1
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Ground beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 86% 13% 72% 22% 10% 160% 27% 2% 105%
Contains more Phosphorus +18.1%
Contains more Potassium +19.1%
Contains more Manganese +500%
Contains more Calcium +312.5%
Contains more Iron +53.4%
Contains more Magnesium +21.4%
Contains less Sodium -93.9%
Contains more Zinc +102.8%
Equal in Copper - 0.079
Equal in Selenium - 19.1

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
Ground beef
Ground beef
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1378.4%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B6 +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +27%
Contains more Folate +133.3%
Contains more Vitamin B12 +283.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.026
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%
Ground beef
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% 13% 40% 76% 31% 72% 6% 312% 8%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1378.4%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B6 +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +27%
Contains more Folate +133.3%
Contains more Vitamin B12 +283.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Ground beef
Ground beef
Contains more Carbs +∞%
Contains more Water +15.9%
Contains more Other +82.8%
Contains more Protein +14%
Contains more Fats +177.9%
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
Ground beef
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more Carbs +∞%
Contains more Water +15.9%
Contains more Other +82.8%
Contains more Protein +14%
Contains more Fats +177.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Ground beef
Ground beef
Contains less Saturated Fat -70.2%
Contains more Polyunsaturated fat +32.4%
Contains more Monounsaturated Fat +179.5%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Ground beef
44% 53% 3%
Saturated Fat: 6.073 g
Monounsaturated Fat: 7.322 g
Polyunsaturated fat: 0.408 g
Contains less Saturated Fat -70.2%
Contains more Polyunsaturated fat +32.4%
Contains more Monounsaturated Fat +179.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Ground beef Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 23.87g Ground beef
Fats 5.53g 15.37g Ground beef
Carbs 1.5g 0g Ham
Calories 145kcal 241kcal Ground beef
Calcium 8mg 33mg Ground beef
Iron 1.48mg 2.27mg Ground beef
Magnesium 14mg 17mg Ground beef
Phosphorus 196mg 166mg Ham
Potassium 287mg 241mg Ham
Sodium 1203mg 73mg Ground beef
Zinc 2.88mg 5.84mg Ground beef
Copper 0.079mg 0.079mg
Manganese 0.054mg 0.009mg Ham
Selenium 19.5µg 19.1µg Ham
Vitamin A 0IU 9IU Ground beef
Vitamin A RAE 0µg 3µg Ground beef
Vitamin E 0.25mg 0.12mg Ham
Vitamin D 32IU 2IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.051mg Ham
Vitamin B2 0.202mg 0.171mg Ham
Vitamin B3 4.023mg 4.026mg Ground beef
Vitamin B5 0.403mg 0.512mg Ground beef
Vitamin B6 0.4mg 0.311mg Ham
Folate 3µg 7µg Ground beef
Vitamin B12 0.65µg 2.49µg Ground beef
Vitamin K 0µg 2.9µg Ground beef
Tryptophan 0.251mg 0.121mg Ham
Threonine 0.931mg 0.923mg Ham
Isoleucine 0.918mg 1.055mg Ground beef
Leucine 1.661mg 1.861mg Ground beef
Lysine 1.775mg 1.976mg Ground beef
Methionine 0.553mg 0.614mg Ground beef
Phenylalanine 0.904mg 0.931mg Ground beef
Valine 0.908mg 1.172mg Ground beef
Histidine 0.75mg 0.775mg Ground beef
Cholesterol 53mg 88mg Ham
Trans Fat 1.173g Ham
Saturated Fat 1.81g 6.073g Ham
Monounsaturated Fat 2.62g 7.322g Ground beef
Polyunsaturated fat 0.54g 0.408g Ham
Omega-6 - Gamma-linoleic acid 0.008g Ground beef

Which food is preferable for your diet?

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

People also compare

Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork
Ground beef
Ground beef vs Beef tenderloin
Beef tenderloin
Ground beef
Ground beef vs Brisket raw
Brisket raw
Ground beef
Ground beef vs Pastrami
Pastrami

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
46%
Ground beef
Minerals Daily Need Coverage Score
55%
Ham
50%
Ground beef

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 - 4.263g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Ground beef
Ground beef contains less Sodium (difference - 1130mg)
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 minerals?
?
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.
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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.