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Ham vs Meat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Meat
Meat contains less Sodium (difference - 1146mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 0.612g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 20mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Meat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in glycemic index Equal
Lower in Sugars Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Ham
46
Meat
Mineral Summary Score
43
Ham
29
Meat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
3
:
5
Meat
Contains more Iron +28.7%
Contains more Calcium +33.3%
Contains more Zinc +19%
Contains more Potassium +46.7%
Contains more Magnesium +107.1%
Contains more Copper +40.5%
Contains more Phosphorus +36.2%
Contains less Sodium -95.3%
Contains more Iron +28.7%
Contains more Calcium +33.3%
Contains more Zinc +19%
Contains more Potassium +46.7%
Contains more Magnesium +107.1%
Contains more Copper +40.5%
Contains more Phosphorus +36.2%
Contains less Sodium -95.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
3
:
5
Meat
Contains more Vitamin D +220%
Contains more Vitamin E +212.5%
Contains more Vitamin B12 +14%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +91.6%
Contains more Vitamin B3 +84.7%
Contains more Vitamin B5 +151.1%
Contains more Vitamin B6 +84.8%
Contains more Vitamin D +220%
Contains more Vitamin E +212.5%
Contains more Vitamin B12 +14%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +91.6%
Contains more Vitamin B3 +84.7%
Contains more Vitamin B5 +151.1%
Contains more Vitamin B6 +84.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
126%
Ham
157%
Meat
Carbohydrates
2%
Ham
0%
Meat
Fats
26%
Ham
16%
Meat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Meat Opinion
Calories 145 143 Ham
Protein 20.93 26.17 Meat
Fats 5.53 3.51 Ham
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 73 Ham
Vitamin D 32 10 Ham
Iron 1.48 1.15 Ham
Calcium 8 6 Ham
Potassium 287 421 Meat
Magnesium 14 29 Meat
Sugars 0 0
Fiber 0 0
Copper 0.079 0.111 Meat
Zinc 2.88 2.42 Ham
Starch
Phosphorus 196 267 Meat
Sodium 1203 57 Meat
Vitamin A 0 0
Vitamin E 0.25 0.08 Ham
Vitamin D 0.8 0.2 Ham
Vitamin B1 0.754 0.95 Meat
Vitamin B2 0.202 0.387 Meat
Vitamin B3 4.023 7.432 Meat
Vitamin B5 0.403 1.012 Meat
Vitamin B6 0.4 0.739 Meat
Vitamin B12 0.65 0.57 Ham
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat 0.033 Ham
Saturated Fat 1.81 1.198 Meat
Monounsaturated Fat 2.62 1.334 Ham
Polyunsaturated fat 0.54 0.506 Ham
Tryptophan 0.251 0.275 Meat
Threonine 0.931 1.175 Meat
Isoleucine 0.918 1.288 Meat
Leucine 1.661 2.229 Meat
Lysine 1.775 2.427 Meat
Methionine 0.553 0.721 Meat
Phenylalanine 0.904 1.1 Meat
Valine 0.908 1.367 Meat
Histidine 0.75 1.13 Meat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.