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  6. Ham vs. Pot roast

Ham vs. Pot roast — In-Depth Nutrition Comparison

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What are the differences between Ham and Pot roast?

  • Ham is higher in Vitamin B1, and Vitamin B6, yet Pot roast is higher in Vitamin B12, Zinc, Selenium, and Iron.
  • Pot roast's daily need coverage for Vitamin B12 is 62% more.
  • Ham has 26 times more Sodium than Pot roast. While Ham has 1203mg of Sodium, Pot roast has only 47mg.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised types in this article.

Infographic

Ham vs Pot roast 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
Pot roast
Pot roast
Contains more Phosphorus +12.6%
Contains more Potassium +24.2%
Contains more Manganese +440%
Contains more Calcium +100%
Contains more Iron +63.5%
Contains more Magnesium +35.7%
Contains less Sodium -96.1%
Contains more Zinc +131.3%
Contains more Copper +25.3%
Contains more Selenium +38.5%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Contains more Phosphorus +12.6%
Contains more Potassium +24.2%
Contains more Manganese +440%
Contains more Calcium +100%
Contains more Iron +63.5%
Contains more Magnesium +35.7%
Contains less Sodium -96.1%
Contains more Zinc +131.3%
Contains more Copper +25.3%
Contains more Selenium +38.5%

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
Pot roast
Pot roast
Contains more Vitamin D +300%
Contains more Vitamin B1 +1178%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B6 +41.3%
Contains more Vitamin E +104%
Contains more Vitamin B5 +41.7%
Contains more Folate +200%
Contains more Vitamin B12 +227.7%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.105
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%
Pot roast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Contains more Vitamin D +300%
Contains more Vitamin B1 +1178%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B6 +41.3%
Contains more Vitamin E +104%
Contains more Vitamin B5 +41.7%
Contains more Folate +200%
Contains more Vitamin B12 +227.7%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.105

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Pot roast
Pot roast
Contains more Carbs +∞%
Contains more Water +30.4%
Contains more Protein +38.3%
Contains more Fats +246.7%
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
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +30.4%
Contains more Protein +38.3%
Contains more Fats +246.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Pot roast
Pot roast
Contains less Saturated Fat -76%
Contains more Monounsaturated Fat +212%
Contains more Polyunsaturated fat +31.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Contains less Saturated Fat -76%
Contains more Monounsaturated Fat +212%
Contains more Polyunsaturated fat +31.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pot roast
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 Pot roast Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 28.94g Pot roast
Fats 5.53g 19.17g Pot roast
Carbs 1.5g 0g Ham
Calories 145kcal 297kcal Pot roast
Calcium 8mg 16mg Pot roast
Iron 1.48mg 2.42mg Pot roast
Magnesium 14mg 19mg Pot roast
Phosphorus 196mg 174mg Ham
Potassium 287mg 231mg Ham
Sodium 1203mg 47mg Pot roast
Zinc 2.88mg 6.66mg Pot roast
Copper 0.079mg 0.099mg Pot roast
Manganese 0.054mg 0.01mg Ham
Selenium 19.5µg 27µg Pot roast
Vitamin E 0.25mg 0.51mg Pot roast
Vitamin D 32IU 8IU Ham
Vitamin D 0.8µg 0.2µg Ham
Vitamin B1 0.754mg 0.059mg Ham
Vitamin B2 0.202mg 0.171mg Ham
Vitamin B3 4.023mg 4.105mg Pot roast
Vitamin B5 0.403mg 0.571mg Pot roast
Vitamin B6 0.4mg 0.283mg Ham
Folate 3µg 9µg Pot roast
Vitamin B12 0.65µg 2.13µg Pot roast
Vitamin K 0µg 1.8µg Pot roast
Tryptophan 0.251mg 0.19mg Ham
Threonine 0.931mg 1.156mg Pot roast
Isoleucine 0.918mg 1.317mg Pot roast
Leucine 1.661mg 2.302mg Pot roast
Lysine 1.775mg 2.446mg Pot roast
Methionine 0.553mg 0.754mg Pot roast
Phenylalanine 0.904mg 1.143mg Pot roast
Valine 0.908mg 1.436mg Pot roast
Histidine 0.75mg 0.924mg Pot roast
Cholesterol 53mg 116mg Ham
Saturated Fat 1.81g 7.548g Ham
Monounsaturated Fat 2.62g 8.175g Pot roast
Polyunsaturated fat 0.54g 0.708g Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pot roast
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
44%
Pot roast
Minerals Daily Need Coverage Score
55%
Ham
57%
Pot roast

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 1156mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.738g)
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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.