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  6. Lamb ribs vs. Ham

Lamb ribs vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between Lamb ribs and Ham

  • Lamb ribs has more Vitamin B12, Vitamin B3, and Zinc, however, Ham is higher in Vitamin B1, and Vitamin B6.
  • Lamb ribs covers your daily Vitamin B12 needs 66% more than Ham.
  • Ham contains 7 times less Saturated Fat than Lamb ribs. Lamb ribs contains 12.77g of Saturated Fat, while Ham contains 1.81g.

Food varieties used in this article are Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Lamb ribs vs Ham 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.
Lamb ribs
Lamb ribs
7
:
3
Ham
Ham
Contains more Calcium +175%
Contains more Magnesium +42.9%
Contains less Sodium -93.9%
Contains more Zinc +21.2%
Contains more Copper +45.6%
Contains more Selenium +11.8%
Contains more Phosphorus +18.1%
Contains more Manganese +184.2%
Equal in Iron - 1.48
Equal in Potassium - 287
Lamb ribs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 60% 15% 72% 24% 10% 96% 39% 3% 119%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +175%
Contains more Magnesium +42.9%
Contains less Sodium -93.9%
Contains more Zinc +21.2%
Contains more Copper +45.6%
Contains more Selenium +11.8%
Contains more Phosphorus +18.1%
Contains more Manganese +184.2%
Equal in Iron - 1.48
Equal in Potassium - 287

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.
Lamb ribs
Lamb ribs
5
:
5
Ham
Ham
Contains more Vitamin B3 +67.8%
Contains more Vitamin B5 +56.3%
Contains more Folate +400%
Contains more Vitamin B12 +243.1%
Contains more Vitamin E +150%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B6 +263.6%
Equal in Vitamin B2 - 0.202
Lamb ribs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 23% 49% 127% 38% 26% 12% 279% 0%
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%
Contains more Vitamin B3 +67.8%
Contains more Vitamin B5 +56.3%
Contains more Folate +400%
Contains more Vitamin B12 +243.1%
Contains more Vitamin E +150%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B6 +263.6%
Equal in Vitamin B2 - 0.202

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb ribs
Lamb ribs
2
:
3
Ham
Ham
Contains more Fats +439.2%
Contains more Carbs +∞%
Contains more Water +41.3%
Contains more Other +273.5%
Equal in Protein - 20.93
Lamb ribs
21% 30% 48%
Protein: 21.12 g
Fats: 29.82 g
Carbs: 0 g
Water: 47.89 g
Other: 1.17 g
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
Contains more Fats +439.2%
Contains more Carbs +∞%
Contains more Water +41.3%
Contains more Other +273.5%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb ribs
Lamb ribs
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +377.9%
Contains more Polyunsaturated fat +301.9%
Contains less Saturated Fat -85.8%
Lamb ribs
47% 46% 8%
Saturated Fat: 12.77 g
Monounsaturated Fat: 12.52 g
Polyunsaturated fat: 2.17 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +377.9%
Contains more Polyunsaturated fat +301.9%
Contains less Saturated Fat -85.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb ribs Ham
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 Lamb ribs Ham Opinion
Net carbs 0g 1.5g Ham
Protein 21.12g 20.93g Lamb ribs
Fats 29.82g 5.53g Lamb ribs
Carbs 0g 1.5g Ham
Calories 359kcal 145kcal Lamb ribs
Calcium 22mg 8mg Lamb ribs
Iron 1.6mg 1.48mg Lamb ribs
Magnesium 20mg 14mg Lamb ribs
Phosphorus 166mg 196mg Ham
Potassium 271mg 287mg Ham
Sodium 73mg 1203mg Lamb ribs
Zinc 3.49mg 2.88mg Lamb ribs
Copper 0.115mg 0.079mg Lamb ribs
Manganese 0.019mg 0.054mg Ham
Selenium 21.8µg 19.5µg Lamb ribs
Vitamin E 0.1mg 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.09mg 0.754mg Ham
Vitamin B2 0.21mg 0.202mg Lamb ribs
Vitamin B3 6.75mg 4.023mg Lamb ribs
Vitamin B5 0.63mg 0.403mg Lamb ribs
Vitamin B6 0.11mg 0.4mg Ham
Folate 15µg 3µg Lamb ribs
Vitamin B12 2.23µg 0.65µg Lamb ribs
Tryptophan 0.247mg 0.251mg Ham
Threonine 0.904mg 0.931mg Ham
Isoleucine 1.019mg 0.918mg Lamb ribs
Leucine 1.642mg 1.661mg Ham
Lysine 1.865mg 1.775mg Lamb ribs
Methionine 0.542mg 0.553mg Ham
Phenylalanine 0.86mg 0.904mg Ham
Valine 1.139mg 0.908mg Lamb ribs
Histidine 0.669mg 0.75mg Ham
Cholesterol 97mg 53mg Ham
Saturated Fat 12.77g 1.81g Ham
Monounsaturated Fat 12.52g 2.62g Lamb ribs
Polyunsaturated fat 2.17g 0.54g Lamb ribs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb ribs Ham
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
46%
Lamb ribs
45%
Ham
Minerals Daily Need Coverage Score
44%
Lamb ribs
55%
Ham

Comparison summary

Which food is lower in Sugar?
Lamb ribs
Lamb ribs is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lamb ribs
Lamb ribs contains less Sodium (difference - 1130mg)
Which food is cheaper?
Lamb ribs
Lamb ribs is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 44mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 10.96g)
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. Lamb ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174323/nutrients
  2. 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.