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. Lamb shoulder

Ham vs. Lamb shoulder — In-Depth Nutrition Comparison

Compare

Significant differences between Ham and Lamb shoulder

  • Ham has more Vitamin B1, and Vitamin B6, however, Lamb shoulder is richer in Vitamin B12, Vitamin B3, Zinc, Selenium, and Iron.
  • Lamb shoulder covers your daily Vitamin B12 needs 79% more than Ham.
  • Lamb shoulder has 19 times less Sodium than Ham. Ham has 1203mg of Sodium, while Lamb shoulder has 65mg.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted.

Infographic

Ham vs Lamb shoulder 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 shoulder
Lamb shoulder
Contains more Potassium +10.8%
Contains more Manganese +157.1%
Contains more Calcium +125%
Contains more Iron +37.2%
Contains more Magnesium +64.3%
Contains less Sodium -94.6%
Contains more Zinc +55.6%
Contains more Copper +43%
Contains more Selenium +30.3%
Equal in Phosphorus - 183
Equal in Potassium - 259
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Lamb shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 77% 17% 79% 23% 9% 123% 38% 3% 139%
Contains more Potassium +10.8%
Contains more Manganese +157.1%
Contains more Calcium +125%
Contains more Iron +37.2%
Contains more Magnesium +64.3%
Contains less Sodium -94.6%
Contains more Zinc +55.6%
Contains more Copper +43%
Contains more Selenium +30.3%
Equal in Phosphorus - 183
Equal in Potassium - 259

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 shoulder
Lamb shoulder
Contains more Vitamin E +78.6%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +76.2%
Contains more Folate +566.7%
Contains more Vitamin B12 +292.3%
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 shoulder
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% 0% 0% 23% 58% 125% 43% 28% 15% 319% 0%
Contains more Vitamin E +78.6%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +76.2%
Contains more Folate +566.7%
Contains more Vitamin B12 +292.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Lamb shoulder
Lamb shoulder
Contains more Carbs +∞%
Contains more Water +21%
Contains more Other +233.6%
Contains more Fats +266%
Equal in Protein - 22.53
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 shoulder
23% 20% 56%
Protein: 22.53 g
Fats: 20.24 g
Carbs: 0 g
Water: 55.92 g
Other: 1.31 g
Contains more Carbs +∞%
Contains more Water +21%
Contains more Other +233.6%
Contains more Fats +266%
Equal in Protein - 22.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Lamb shoulder
Lamb shoulder
Contains less Saturated Fat -79.3%
Contains more Monounsaturated Fat +216.8%
Contains more Polyunsaturated fat +198.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Lamb shoulder
47% 45% 9%
Saturated Fat: 8.74 g
Monounsaturated Fat: 8.3 g
Polyunsaturated fat: 1.61 g
Contains less Saturated Fat -79.3%
Contains more Monounsaturated Fat +216.8%
Contains more Polyunsaturated fat +198.1%

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 shoulder
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 shoulder Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 22.53g Lamb shoulder
Fats 5.53g 20.24g Lamb shoulder
Carbs 1.5g 0g Ham
Calories 145kcal 279kcal Lamb shoulder
Calcium 8mg 18mg Lamb shoulder
Iron 1.48mg 2.03mg Lamb shoulder
Magnesium 14mg 23mg Lamb shoulder
Phosphorus 196mg 183mg Ham
Potassium 287mg 259mg Ham
Sodium 1203mg 65mg Lamb shoulder
Zinc 2.88mg 4.48mg Lamb shoulder
Copper 0.079mg 0.113mg Lamb shoulder
Manganese 0.054mg 0.021mg Ham
Selenium 19.5µg 25.4µg Lamb shoulder
Vitamin E 0.25mg 0.14mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.09mg Ham
Vitamin B2 0.202mg 0.25mg Lamb shoulder
Vitamin B3 4.023mg 6.66mg Lamb shoulder
Vitamin B5 0.403mg 0.71mg Lamb shoulder
Vitamin B6 0.4mg 0.12mg Ham
Folate 3µg 20µg Lamb shoulder
Vitamin B12 0.65µg 2.55µg Lamb shoulder
Tryptophan 0.251mg 0.263mg Lamb shoulder
Threonine 0.931mg 0.964mg Lamb shoulder
Isoleucine 0.918mg 1.087mg Lamb shoulder
Leucine 1.661mg 1.753mg Lamb shoulder
Lysine 1.775mg 1.99mg Lamb shoulder
Methionine 0.553mg 0.578mg Lamb shoulder
Phenylalanine 0.904mg 0.917mg Lamb shoulder
Valine 0.908mg 1.216mg Lamb shoulder
Histidine 0.75mg 0.714mg Ham
Cholesterol 53mg 92mg Ham
Saturated Fat 1.81g 8.74g Ham
Monounsaturated Fat 2.62g 8.3g Lamb shoulder
Polyunsaturated fat 0.54g 1.61g Lamb shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Lamb shoulder
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
Lamb shoulder
Lamb shoulder vs Lamb leg
Lamb leg
Lamb shoulder
Lamb shoulder vs Lamb loin raw
Lamb loin raw
Lamb shoulder
Lamb shoulder vs Lamb ribs raw
Lamb ribs raw

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 shoulder
Minerals Daily Need Coverage Score
55%
Ham
51%
Lamb shoulder

Comparison summary

Which food is lower in Sugar?
Lamb shoulder
Lamb shoulder is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lamb shoulder
Lamb shoulder contains less Sodium (difference - 1138mg)
Which food is cheaper?
Lamb shoulder
Lamb shoulder is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 6.93g)
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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174329/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.