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  6. Ham vs. Roast beef

Ham vs. Roast beef — In-Depth Nutrition Comparison

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What are the differences between Ham and Roast beef?

  • Ham is higher in Vitamin B1, Selenium, Choline, and Vitamin D, yet Roast beef is higher in Vitamin B12, Potassium, Vitamin B3, Iron, and Phosphorus.
  • Ham's daily need coverage for Vitamin B1 is 59% more.
  • Ham has 32 times more Vitamin D than Roast beef. While Ham has 32IU of Vitamin D, Roast beef has only 1IU.
  • The amount of Sodium in Roast beef is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Roast beef, deli style, prepackaged, sliced types in this article.

Infographic

Ham vs Roast beef 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
Roast beef
Roast beef
Contains more Calcium +60%
Contains more Manganese +260%
Contains more Selenium +32.7%
Contains more Iron +38.5%
Contains more Magnesium +42.9%
Contains more Phosphorus +23.5%
Contains more Potassium +125.4%
Contains less Sodium -29.1%
Contains more Zinc +11.1%
Equal in Copper - 0.086
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Roast beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Contains more Calcium +60%
Contains more Manganese +260%
Contains more Selenium +32.7%
Contains more Iron +38.5%
Contains more Magnesium +42.9%
Contains more Phosphorus +23.5%
Contains more Potassium +125.4%
Contains less Sodium -29.1%
Contains more Zinc +11.1%
Equal in Copper - 0.086

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
2
:
9
Roast beef
Roast beef
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1653.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +96%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B5 +40.4%
Contains more Vitamin B6 +15%
Contains more Folate +66.7%
Contains more Vitamin B12 +213.8%
Contains more Vitamin K +∞%
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%
Roast beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1653.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +96%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B5 +40.4%
Contains more Vitamin B6 +15%
Contains more Folate +66.7%
Contains more Vitamin B12 +213.8%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.213

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Roast beef
Roast beef
Contains more Protein +12.4%
Contains more Fats +49.9%
Contains more Carbs +134.4%
Contains more Other +31.2%
Equal in Water - 73.72
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
Roast beef
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more Protein +12.4%
Contains more Fats +49.9%
Contains more Carbs +134.4%
Contains more Other +31.2%
Equal in Water - 73.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Roast beef
Roast beef
Contains more Monounsaturated Fat +72.3%
Contains more Polyunsaturated fat +100%
Contains less Saturated Fat -27.2%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Roast beef
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
Contains more Monounsaturated Fat +72.3%
Contains more Polyunsaturated fat +100%
Contains less Saturated Fat -27.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Roast beef Opinion
Net carbs 1.5g 0.64g Ham
Protein 20.93g 18.62g Ham
Fats 5.53g 3.69g Ham
Carbs 1.5g 0.64g Ham
Calories 145kcal 115kcal Ham
Sugar 0g 0.29g Ham
Calcium 8mg 5mg Ham
Iron 1.48mg 2.05mg Roast beef
Magnesium 14mg 20mg Roast beef
Phosphorus 196mg 242mg Roast beef
Potassium 287mg 647mg Roast beef
Sodium 1203mg 853mg Roast beef
Zinc 2.88mg 3.2mg Roast beef
Copper 0.079mg 0.086mg Roast beef
Manganese 0.054mg 0.015mg Ham
Selenium 19.5µg 14.7µg Ham
Vitamin A 0IU 11IU Roast beef
Vitamin A RAE 0µg 3µg Roast beef
Vitamin E 0.25mg 0.49mg Roast beef
Vitamin D 32IU 1IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.043mg Ham
Vitamin B2 0.202mg 0.213mg Roast beef
Vitamin B3 4.023mg 5.581mg Roast beef
Vitamin B5 0.403mg 0.566mg Roast beef
Vitamin B6 0.4mg 0.46mg Roast beef
Folate 3µg 5µg Roast beef
Vitamin B12 0.65µg 2.04µg Roast beef
Vitamin K 0µg 1.6µg Roast beef
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 51mg Roast beef
Trans Fat 0.148g Ham
Saturated Fat 1.81g 1.318g Roast beef
Omega-3 - DHA 0g 0.001g Roast beef
Omega-3 - EPA 0g 0.007g Roast beef
Omega-3 - DPA 0g 0.012g Roast beef
Monounsaturated Fat 2.62g 1.521g Ham
Polyunsaturated fat 0.54g 0.27g Ham
Omega-6 - Eicosadienoic acid 0.002g Roast beef
Omega-6 - Linoleic acid 0.14g Roast beef
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-3 - ALA 0.017g Roast beef
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Roast beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Roast beef
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
48%
Roast beef
Minerals Daily Need Coverage Score
55%
Ham
56%
Roast beef

Comparison summary

Which food contains less Sodium?
Roast beef
Roast beef contains less Sodium (difference - 350mg)
Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 0.492g)
Which food is cheaper?
Roast beef
Roast beef is cheaper (difference - $0.5)
Which food is richer in vitamins?
Roast beef
Roast beef is relatively richer in vitamins
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.29g)
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.

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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.