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  6. Ham vs. Lamb loin

Ham vs. Lamb loin — In-Depth Nutrition Comparison

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How are Ham and Lamb loin different?

  • Ham is higher in Vitamin B1, and Vitamin B6, however, Lamb loin is richer in Vitamin B12, Vitamin B3, Selenium, and Iron.
  • Daily need coverage for Vitamin B12 from Lamb loin is 65% higher.
  • Ham contains 19 times more Sodium than Lamb loin. While Ham contains 1203mg of Sodium, Lamb loin contains only 64mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted are the varieties used in this article.

Infographic

Ham vs Lamb loin 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 loin
Lamb loin
Contains more Potassium +16.7%
Contains more Manganese +170%
Contains more Calcium +125%
Contains more Iron +43.2%
Contains more Magnesium +64.3%
Contains less Sodium -94.7%
Contains more Zinc +18.4%
Contains more Copper +50.6%
Contains more Selenium +26.2%
Equal in Phosphorus - 180
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Lamb loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 80% 17% 78% 22% 9% 93% 40% 3% 135%
Contains more Potassium +16.7%
Contains more Manganese +170%
Contains more Calcium +125%
Contains more Iron +43.2%
Contains more Magnesium +64.3%
Contains less Sodium -94.7%
Contains more Zinc +18.4%
Contains more Copper +50.6%
Contains more Selenium +26.2%
Equal in Phosphorus - 180

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
4
:
6
Lamb loin
Lamb loin
Contains more Vitamin E +127.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +654%
Contains more Vitamin B6 +263.6%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +76.5%
Contains more Vitamin B5 +61.3%
Contains more Folate +533.3%
Contains more Vitamin B12 +240%
Contains more Vitamin K +∞%
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 loin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 56% 134% 39% 26% 15% 277% 12%
Contains more Vitamin E +127.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +654%
Contains more Vitamin B6 +263.6%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +76.5%
Contains more Vitamin B5 +61.3%
Contains more Folate +533.3%
Contains more Vitamin B12 +240%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Lamb loin
Lamb loin
Contains more Carbs +∞%
Contains more Water +28.9%
Contains more Other +221.3%
Contains more Fats +326.6%
Equal in Protein - 22.55
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 loin
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 g
Contains more Carbs +∞%
Contains more Water +28.9%
Contains more Other +221.3%
Contains more Fats +326.6%
Equal in Protein - 22.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Lamb loin
Lamb loin
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +269.5%
Contains more Polyunsaturated fat +246.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Lamb loin
47% 44% 9%
Saturated Fat: 10.24 g
Monounsaturated Fat: 9.68 g
Polyunsaturated fat: 1.87 g
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +269.5%
Contains more Polyunsaturated fat +246.3%

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 loin
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Lamb loin Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 22.55g Lamb loin
Fats 5.53g 23.59g Lamb loin
Carbs 1.5g 0g Ham
Calories 145kcal 309kcal Lamb loin
Calcium 8mg 18mg Lamb loin
Iron 1.48mg 2.12mg Lamb loin
Magnesium 14mg 23mg Lamb loin
Phosphorus 196mg 180mg Ham
Potassium 287mg 246mg Ham
Sodium 1203mg 64mg Lamb loin
Zinc 2.88mg 3.41mg Lamb loin
Copper 0.079mg 0.119mg Lamb loin
Manganese 0.054mg 0.02mg Ham
Selenium 19.5µg 24.6µg Lamb loin
Vitamin E 0.25mg 0.11mg Ham
Vitamin D 32IU 2IU Ham
Vitamin D 0.8µg 0.1µg Ham
Vitamin B1 0.754mg 0.1mg Ham
Vitamin B2 0.202mg 0.24mg Lamb loin
Vitamin B3 4.023mg 7.1mg Lamb loin
Vitamin B5 0.403mg 0.65mg Lamb loin
Vitamin B6 0.4mg 0.11mg Ham
Folate 3µg 19µg Lamb loin
Vitamin B12 0.65µg 2.21µg Lamb loin
Vitamin K 0µg 4.7µg Lamb loin
Tryptophan 0.251mg 0.264mg Lamb loin
Threonine 0.931mg 0.965mg Lamb loin
Isoleucine 0.918mg 1.088mg Lamb loin
Leucine 1.661mg 1.754mg Lamb loin
Lysine 1.775mg 1.991mg Lamb loin
Methionine 0.553mg 0.579mg Lamb loin
Phenylalanine 0.904mg 0.918mg Lamb loin
Valine 0.908mg 1.217mg Lamb loin
Histidine 0.75mg 0.714mg Ham
Cholesterol 53mg 95mg Ham
Saturated Fat 1.81g 10.24g Ham
Monounsaturated Fat 2.62g 9.68g Lamb loin
Polyunsaturated fat 0.54g 1.87g Lamb loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Lamb loin
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
49%
Lamb loin
Minerals Daily Need Coverage Score
55%
Ham
48%
Lamb loin

Comparison summary

Which food contains less Sodium?
Lamb loin
Lamb loin contains less Sodium (difference - 1139mg)
Which food is cheaper?
Lamb loin
Lamb loin is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 8.43g)
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. Lamb loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/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.