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  6. Ham vs. Lamb leg

Ham vs. Lamb leg — In-Depth Nutrition Comparison

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A recap on differences between Ham and Lamb leg

  • Ham has more Vitamin B1, and Vitamin B6, however, Lamb leg is higher in Vitamin B12, Vitamin B3, and Vitamin B5.
  • Lamb leg covers your daily Vitamin B12 needs 77% more than Ham.
  • Lamb leg contains 21 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Lamb leg contains 56mg.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw.

Infographic

Ham vs Lamb leg 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
3
:
7
Lamb leg
Lamb leg
Contains more Phosphorus +15.3%
Contains more Potassium +15.3%
Contains more Manganese +170%
Contains more Calcium +12.5%
Contains more Iron +12.2%
Contains more Magnesium +64.3%
Contains less Sodium -95.3%
Contains more Zinc +15.3%
Contains more Copper +43%
Equal in Selenium - 20.7
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Lamb leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 17% 73% 22% 8% 91% 38% 3% 113%
Contains more Phosphorus +15.3%
Contains more Potassium +15.3%
Contains more Manganese +170%
Contains more Calcium +12.5%
Contains more Iron +12.2%
Contains more Magnesium +64.3%
Contains less Sodium -95.3%
Contains more Zinc +15.3%
Contains more Copper +43%
Equal in Selenium - 20.7

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
:
5
Lamb leg
Lamb leg
Contains more Vitamin E +19%
Contains more Vitamin B1 +480%
Contains more Vitamin B6 +166.7%
Contains more Vitamin B2 +13.9%
Contains more Vitamin B3 +55.6%
Contains more Vitamin B5 +71.2%
Contains more Folate +533.3%
Contains more Vitamin B12 +284.6%
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%
Lamb leg
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% 0% 0% 33% 54% 118% 42% 35% 15% 313% 0%
Contains more Vitamin E +19%
Contains more Vitamin B1 +480%
Contains more Vitamin B6 +166.7%
Contains more Vitamin B2 +13.9%
Contains more Vitamin B3 +55.6%
Contains more Vitamin B5 +71.2%
Contains more Folate +533.3%
Contains more Vitamin B12 +284.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Lamb leg
Lamb leg
Contains more Protein +16.9%
Contains more Carbs +∞%
Contains more Other +524.3%
Contains more Fats +208.7%
Equal in Water - 64.32
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
Lamb leg
18% 17% 64%
Protein: 17.91 g
Fats: 17.07 g
Carbs: 0 g
Water: 64.32 g
Other: 0.7 g
Contains more Protein +16.9%
Contains more Carbs +∞%
Contains more Other +524.3%
Contains more Fats +208.7%
Equal in Water - 64.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Lamb leg
Lamb leg
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +167.2%
Contains more Polyunsaturated fat +150%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Lamb leg
47% 44% 9%
Saturated Fat: 7.43 g
Monounsaturated Fat: 7 g
Polyunsaturated fat: 1.35 g
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +167.2%
Contains more Polyunsaturated fat +150%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Lamb leg Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 17.91g Ham
Fats 5.53g 17.07g Lamb leg
Carbs 1.5g 0g Ham
Calories 145kcal 230kcal Lamb leg
Calcium 8mg 9mg Lamb leg
Iron 1.48mg 1.66mg Lamb leg
Magnesium 14mg 23mg Lamb leg
Phosphorus 196mg 170mg Ham
Potassium 287mg 249mg Ham
Sodium 1203mg 56mg Lamb leg
Zinc 2.88mg 3.32mg Lamb leg
Copper 0.079mg 0.113mg Lamb leg
Manganese 0.054mg 0.02mg Ham
Selenium 19.5µg 20.7µg Lamb leg
Vitamin E 0.25mg 0.21mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.13mg Ham
Vitamin B2 0.202mg 0.23mg Lamb leg
Vitamin B3 4.023mg 6.26mg Lamb leg
Vitamin B5 0.403mg 0.69mg Lamb leg
Vitamin B6 0.4mg 0.15mg Ham
Folate 3µg 19µg Lamb leg
Vitamin B12 0.65µg 2.5µg Lamb leg
Tryptophan 0.251mg 0.209mg Ham
Threonine 0.931mg 0.767mg Ham
Isoleucine 0.918mg 0.864mg Ham
Leucine 1.661mg 1.393mg Ham
Lysine 1.775mg 1.582mg Ham
Methionine 0.553mg 0.46mg Ham
Phenylalanine 0.904mg 0.729mg Ham
Valine 0.908mg 0.967mg Lamb leg
Histidine 0.75mg 0.567mg Ham
Cholesterol 53mg 69mg Ham
Saturated Fat 1.81g 7.43g Ham
Monounsaturated Fat 2.62g 7g Lamb leg
Polyunsaturated fat 0.54g 1.35g Lamb leg

Which food is preferable for your diet?

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

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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
51%
Lamb leg
Minerals Daily Need Coverage Score
55%
Ham
43%
Lamb leg

Comparison summary

Which food is lower in Sugar?
Lamb leg
Lamb leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lamb leg
Lamb leg contains less Sodium (difference - 1147mg)
Which food is cheaper?
Lamb leg
Lamb leg is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.62g)
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. Lamb leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174311/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.