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  6. Ham vs. Luncheon meat

Ham vs. Luncheon meat — In-Depth Nutrition Comparison

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How are Ham and Luncheon meat different?

  • Ham is richer in Vitamin B1, Vitamin B6, Zinc, and Iron, while Luncheon meat is higher in Selenium, Vitamin B12, and Vitamin B3.
  • Ham covers your daily need of Vitamin B1 52% more than Luncheon meat.
  • Ham contains 2 times more Iron than Luncheon meat. Ham contains 1.48mg of Iron, while Luncheon meat contains 0.97mg.
  • Luncheon meat is lower in Sodium.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and USDA Commodity, luncheon meat, canned types were used in this article.

Infographic

Ham vs Luncheon meat 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
6
:
4
Luncheon meat
Luncheon meat
Contains more Calcium +60%
Contains more Iron +52.6%
Contains more Phosphorus +15.3%
Contains more Zinc +34%
Contains more Copper +163.3%
Contains more Manganese +45.9%
Contains more Magnesium +28.6%
Contains less Sodium -31.8%
Contains more Selenium +96.4%
Equal in Potassium - 300
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Contains more Calcium +60%
Contains more Iron +52.6%
Contains more Phosphorus +15.3%
Contains more Zinc +34%
Contains more Copper +163.3%
Contains more Manganese +45.9%
Contains more Magnesium +28.6%
Contains less Sodium -31.8%
Contains more Selenium +96.4%
Equal in Potassium - 300

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
:
4
Luncheon meat
Luncheon meat
Contains more Vitamin E +56.3%
Contains more Vitamin B1 +489.1%
Contains more Vitamin B6 +47.1%
Contains more Folate +∞%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B12 +41.5%
Equal in Vitamin B2 - 0.213
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%
Luncheon meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 32% 50% 98% 37% 63% 0% 115% 0%
Contains more Vitamin E +56.3%
Contains more Vitamin B1 +489.1%
Contains more Vitamin B6 +47.1%
Contains more Folate +∞%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B12 +41.5%
Equal in Vitamin B2 - 0.213

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Luncheon meat
Luncheon meat
Contains more Protein +19.6%
Contains more Carbs +44.2%
Contains more Other +55%
Contains more Fats +130.9%
Equal in Water - 65.87
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
Luncheon meat
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
Contains more Protein +19.6%
Contains more Carbs +44.2%
Contains more Other +55%
Contains more Fats +130.9%
Equal in Water - 65.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Luncheon meat
Luncheon meat
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +117%
Contains more Polyunsaturated fat +189.8%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +117%
Contains more Polyunsaturated fat +189.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Luncheon meat Opinion
Net carbs 1.5g 1.04g Ham
Protein 20.93g 17.5g Ham
Fats 5.53g 12.77g Luncheon meat
Carbs 1.5g 1.04g Ham
Calories 145kcal 189kcal Luncheon meat
Calcium 8mg 5mg Ham
Iron 1.48mg 0.97mg Ham
Magnesium 14mg 18mg Luncheon meat
Phosphorus 196mg 170mg Ham
Potassium 287mg 300mg Luncheon meat
Sodium 1203mg 820mg Luncheon meat
Zinc 2.88mg 2.15mg Ham
Copper 0.079mg 0.03mg Ham
Manganese 0.054mg 0.037mg Ham
Selenium 19.5µg 38.3µg Luncheon meat
Vitamin E 0.25mg 0.16mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.128mg Ham
Vitamin B2 0.202mg 0.213mg Luncheon meat
Vitamin B3 4.023mg 5.225mg Luncheon meat
Vitamin B5 0.403mg 0.613mg Luncheon meat
Vitamin B6 0.4mg 0.272mg Ham
Folate 3µg 0µg Ham
Vitamin B12 0.65µg 0.92µg Luncheon meat
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 53mg 78mg Ham
Saturated Fat 1.81g 3.944g Ham
Monounsaturated Fat 2.62g 5.685g Luncheon meat
Polyunsaturated fat 0.54g 1.565g Luncheon meat
Omega-6 - Eicosadienoic acid 0.055g Luncheon meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Luncheon meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Luncheon meat
Minerals Daily Need Coverage Score
55%
Ham
54%
Luncheon meat

Comparison summary

Which food contains less Sodium?
Luncheon meat
Luncheon meat contains less Sodium (difference - 383mg)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Luncheon meat
Luncheon meat is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.134g)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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

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.