Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Lamb shoulder
  5. Compare
  6. Lamb shoulder vs. Ham

Lamb shoulder vs. Ham — In-Depth Nutrition Comparison

Compare

Significant differences between Lamb shoulder and Ham

  • Lamb shoulder has more Vitamin B12, Vitamin B3, Zinc, Selenium, and Iron, however, Ham is richer in Vitamin B1, and Vitamin B6.
  • Lamb shoulder covers your daily Vitamin B12 needs 79% more than Ham.
  • Ham has 5 times less Saturated Fat than Lamb shoulder. Lamb shoulder has 8.74g of Saturated Fat, while Ham has 1.81g.

Specific food types used in this comparison are Lamb, domestic, shoulder, arm, 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 shoulder 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 shoulder
Lamb shoulder
7
:
3
Ham
Ham
Contains more Calcium +125%
Contains more Iron +37.2%
Contains more Magnesium +64.3%
Contains less Sodium -94.6%
Contains more Zinc +55.6%
Contains more Copper +43%
Contains more Selenium +30.3%
Contains more Potassium +10.8%
Contains more Manganese +157.1%
Equal in Phosphorus - 196
Lamb shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 77% 17% 79% 23% 9% 123% 38% 3% 139%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +125%
Contains more Iron +37.2%
Contains more Magnesium +64.3%
Contains less Sodium -94.6%
Contains more Zinc +55.6%
Contains more Copper +43%
Contains more Selenium +30.3%
Contains more Potassium +10.8%
Contains more Manganese +157.1%
Equal in Phosphorus - 196

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 shoulder
Lamb shoulder
5
:
5
Ham
Ham
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +76.2%
Contains more Folate +566.7%
Contains more Vitamin B12 +292.3%
Contains more Vitamin E +78.6%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B6 +233.3%
Lamb shoulder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 23% 58% 125% 43% 28% 15% 319% 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 B2 +23.8%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +76.2%
Contains more Folate +566.7%
Contains more Vitamin B12 +292.3%
Contains more Vitamin E +78.6%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B6 +233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb shoulder
Lamb shoulder
2
:
3
Ham
Ham
Contains more Fats +266%
Contains more Carbs +∞%
Contains more Water +21%
Contains more Other +233.6%
Equal in Protein - 20.93
Lamb shoulder
23% 20% 56%
Protein: 22.53 g
Fats: 20.24 g
Carbs: 0 g
Water: 55.92 g
Other: 1.31 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 +266%
Contains more Carbs +∞%
Contains more Water +21%
Contains more Other +233.6%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb shoulder
Lamb shoulder
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +216.8%
Contains more Polyunsaturated fat +198.1%
Contains less Saturated Fat -79.3%
Lamb shoulder
47% 45% 9%
Saturated Fat: 8.74 g
Monounsaturated Fat: 8.3 g
Polyunsaturated fat: 1.61 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +216.8%
Contains more Polyunsaturated fat +198.1%
Contains less Saturated Fat -79.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb shoulder 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 shoulder Ham Opinion
Net carbs 0g 1.5g Ham
Protein 22.53g 20.93g Lamb shoulder
Fats 20.24g 5.53g Lamb shoulder
Carbs 0g 1.5g Ham
Calories 279kcal 145kcal Lamb shoulder
Calcium 18mg 8mg Lamb shoulder
Iron 2.03mg 1.48mg Lamb shoulder
Magnesium 23mg 14mg Lamb shoulder
Phosphorus 183mg 196mg Ham
Potassium 259mg 287mg Ham
Sodium 65mg 1203mg Lamb shoulder
Zinc 4.48mg 2.88mg Lamb shoulder
Copper 0.113mg 0.079mg Lamb shoulder
Manganese 0.021mg 0.054mg Ham
Selenium 25.4µg 19.5µg Lamb shoulder
Vitamin E 0.14mg 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.09mg 0.754mg Ham
Vitamin B2 0.25mg 0.202mg Lamb shoulder
Vitamin B3 6.66mg 4.023mg Lamb shoulder
Vitamin B5 0.71mg 0.403mg Lamb shoulder
Vitamin B6 0.12mg 0.4mg Ham
Folate 20µg 3µg Lamb shoulder
Vitamin B12 2.55µg 0.65µg Lamb shoulder
Tryptophan 0.263mg 0.251mg Lamb shoulder
Threonine 0.964mg 0.931mg Lamb shoulder
Isoleucine 1.087mg 0.918mg Lamb shoulder
Leucine 1.753mg 1.661mg Lamb shoulder
Lysine 1.99mg 1.775mg Lamb shoulder
Methionine 0.578mg 0.553mg Lamb shoulder
Phenylalanine 0.917mg 0.904mg Lamb shoulder
Valine 1.216mg 0.908mg Lamb shoulder
Histidine 0.714mg 0.75mg Ham
Cholesterol 92mg 53mg Ham
Saturated Fat 8.74g 1.81g Ham
Monounsaturated Fat 8.3g 2.62g Lamb shoulder
Polyunsaturated fat 1.61g 0.54g Lamb shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb shoulder Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Lamb shoulder
Lamb shoulder vs Lamb leg
Lamb leg
Lamb shoulder
Lamb shoulder vs Lamb loin raw
Lamb loin raw
Lamb shoulder
Lamb shoulder vs Lamb ribs raw
Lamb ribs raw
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork

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
51%
Lamb shoulder
45%
Ham
Minerals Daily Need Coverage Score
51%
Lamb shoulder
55%
Ham

Comparison summary

Which food is lower in Sugar?
Lamb shoulder
Lamb shoulder is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lamb shoulder
Lamb shoulder contains less Sodium (difference - 1138mg)
Which food is cheaper?
Lamb shoulder
Lamb shoulder is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 6.93g)
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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174329/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.