Roast beef vs. Ham — In-Depth Nutrition Comparison
Compare
What are the differences between Roast beef and Ham?
- Roast beef is higher in Vitamin B12, Potassium, Vitamin B3, Iron, and Phosphorus, yet Ham is higher in Vitamin B1, Selenium, Choline, and Vitamin D.
- Ham's daily need coverage for Vitamin B1 is 59% more.
- Roast beef has 3 times more Vitamin B12 than Ham. While Roast beef has 2.04µg of Vitamin B12, Ham has only 0.65µg.
- The amount of Sodium in Roast beef is lower.
We used Roast beef, deli style, prepackaged, sliced and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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.
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%
Contains
more
Calcium
+60%
Contains
more
Manganese
+260%
Contains
more
Selenium
+32.7%
Equal in Zinc - 2.88
Equal in Copper - 0.079
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%
Contains
more
Calcium
+60%
Contains
more
Manganese
+260%
Contains
more
Selenium
+32.7%
Equal in Zinc - 2.88
Equal in Copper - 0.079
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.
:
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
+∞%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin B1
+1653.5%
Equal in Vitamin B2 - 0.202
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
+∞%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin B1
+1653.5%
Equal in Vitamin B2 - 0.202
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+12.4%
Contains
more
Fats
+49.9%
Contains
more
Carbs
+134.4%
Contains
more
Other
+31.2%
Equal in Water - 67.67
Protein:
18.62 g
Fats:
3.69 g
Carbs:
0.64 g
Water:
73.72 g
Other:
3.33 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Contains
more
Protein
+12.4%
Contains
more
Fats
+49.9%
Contains
more
Carbs
+134.4%
Contains
more
Other
+31.2%
Equal in Water - 67.67
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-27.2%
Contains
more
Monounsaturated Fat
+72.3%
Contains
more
Polyunsaturated fat
+100%
Saturated Fat:
1.318 g
Monounsaturated Fat:
1.521 g
Polyunsaturated fat:
0.27 g
Saturated Fat:
1.81 g
Monounsaturated Fat:
2.62 g
Polyunsaturated fat:
0.54 g
Contains
less
Saturated Fat
-27.2%
Contains
more
Monounsaturated Fat
+72.3%
Contains
more
Polyunsaturated fat
+100%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.64g | 1.5g |
|
| Protein | 18.62g | 20.93g |
|
| Fats | 3.69g | 5.53g |
|
| Carbs | 0.64g | 1.5g |
|
| Calories | 115kcal | 145kcal |
|
| Sugar | 0.29g | 0g |
|
| Calcium | 5mg | 8mg |
|
| Iron | 2.05mg | 1.48mg |
|
| Magnesium | 20mg | 14mg |
|
| Phosphorus | 242mg | 196mg |
|
| Potassium | 647mg | 287mg |
|
| Sodium | 853mg | 1203mg |
|
| Zinc | 3.2mg | 2.88mg |
|
| Copper | 0.086mg | 0.079mg |
|
| Manganese | 0.015mg | 0.054mg |
|
| Selenium | 14.7µg | 19.5µg |
|
| Vitamin A | 11IU | 0IU |
|
| Vitamin A RAE | 3µg | 0µg |
|
| Vitamin E | 0.49mg | 0.25mg |
|
| Vitamin D | 1IU | 32IU |
|
| Vitamin D | 0µg | 0.8µg |
|
| Vitamin B1 | 0.043mg | 0.754mg |
|
| Vitamin B2 | 0.213mg | 0.202mg |
|
| Vitamin B3 | 5.581mg | 4.023mg |
|
| Vitamin B5 | 0.566mg | 0.403mg |
|
| Vitamin B6 | 0.46mg | 0.4mg |
|
| Folate | 5µg | 3µg |
|
| Vitamin B12 | 2.04µg | 0.65µg |
|
| Vitamin K | 1.6µg | 0µg |
|
| Tryptophan | 0.251mg |
|
|
| Threonine | 0.931mg |
|
|
| Isoleucine | 0.918mg |
|
|
| Leucine | 1.661mg |
|
|
| Lysine | 1.775mg |
|
|
| Methionine | 0.553mg |
|
|
| Phenylalanine | 0.904mg |
|
|
| Valine | 0.908mg |
|
|
| Histidine | 0.75mg |
|
|
| Cholesterol | 51mg | 53mg |
|
| Trans Fat | 0.148g |
|
|
| Saturated Fat | 1.318g | 1.81g |
|
| Omega-3 - DHA | 0.001g | 0g |
|
| Omega-3 - EPA | 0.007g | 0g |
|
| Omega-3 - DPA | 0.012g | 0g |
|
| Monounsaturated Fat | 1.521g | 2.62g |
|
| Polyunsaturated fat | 0.27g | 0.54g |
|
| Omega-6 - Eicosadienoic acid | 0.002g |
|
|
| Omega-6 - Linoleic acid | 0.14g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.001g |
|
|
| Omega-3 - ALA | 0.017g |
|
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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
48%
45%
Minerals Daily Need Coverage Score
56%
55%
Comparison summary
Which food contains less Sodium?
Roast beef contains less Sodium (difference - 350mg)
Which food is lower in Cholesterol?
Roast beef is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Roast beef is lower in Saturated Fat (difference - 0.492g)
Which food is cheaper?
Roast beef is cheaper (difference - $0.5)
Which food is richer in vitamins?
Roast beef is relatively richer in vitamins
Which food is lower in Sugar?
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.