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  6. Veal vs. Ham

Veal vs. Ham — In-Depth Nutrition Comparison

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What are the differences between Veal and Ham?

  • Veal is higher in Vitamin B12, Vitamin B3, Vitamin B5, and Zinc, yet Ham is higher in Vitamin B1, Selenium, and Iron.
  • Ham's daily need coverage for Vitamin B1 is 57% more.
  • Veal has 3 times more Vitamin B5 than Ham. While Veal has 1.16mg of Vitamin B5, Ham has only 0.403mg.
  • The amount of Cholesterol in Ham is lower.

We used Veal, ground, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Veal 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.
Veal
Veal
7
:
3
Ham
Ham
Contains more Calcium +112.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +10.7%
Contains more Potassium +17.4%
Contains less Sodium -93.1%
Contains more Zinc +34.4%
Contains more Copper +30.4%
Contains more Iron +49.5%
Contains more Manganese +54.3%
Contains more Selenium +42.3%
Equal in Phosphorus - 196
Veal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 18% 93% 30% 11% 106% 35% 5% 75%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +112.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +10.7%
Contains more Potassium +17.4%
Contains less Sodium -93.1%
Contains more Zinc +34.4%
Contains more Copper +30.4%
Contains more Iron +49.5%
Contains more Manganese +54.3%
Contains more Selenium +42.3%
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.
Veal
Veal
6
:
4
Ham
Ham
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +187.8%
Contains more Folate +266.7%
Contains more Vitamin B12 +95.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +977.1%
Equal in Vitamin B6 - 0.4
Veal
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% 18% 63% 151% 70% 90% 9% 159% 3%
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 +33.7%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +187.8%
Contains more Folate +266.7%
Contains more Vitamin B12 +95.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +977.1%
Equal in Vitamin B6 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veal
Veal
2
:
3
Ham
Ham
Contains more Protein +16.5%
Contains more Fats +36.7%
Contains more Carbs +∞%
Contains more Other +236.2%
Equal in Water - 67.67
Veal
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 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 Protein +16.5%
Contains more Fats +36.7%
Contains more Carbs +∞%
Contains more Other +236.2%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veal
Veal
2
:
1
Ham
Ham
Contains less Saturated Fat -40.5%
Equal in Monounsaturated Fat - 2.62
Equal in Polyunsaturated fat - 0.54
Veal
47% 44% 9%
Saturated Fat: 3.04 g
Monounsaturated Fat: 2.84 g
Polyunsaturated fat: 0.55 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -40.5%
Equal in Monounsaturated Fat - 2.62
Equal in Polyunsaturated fat - 0.54

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Veal Ham
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price 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 Veal Ham Opinion
Net carbs 0g 1.5g Ham
Protein 24.38g 20.93g Veal
Fats 7.56g 5.53g Veal
Carbs 0g 1.5g Ham
Calories 172kcal 145kcal Veal
Calcium 17mg 8mg Veal
Iron 0.99mg 1.48mg Ham
Magnesium 24mg 14mg Veal
Phosphorus 217mg 196mg Veal
Potassium 337mg 287mg Veal
Sodium 83mg 1203mg Veal
Zinc 3.87mg 2.88mg Veal
Copper 0.103mg 0.079mg Veal
Manganese 0.035mg 0.054mg Ham
Selenium 13.7µg 19.5µg Ham
Vitamin E 0.15mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.07mg 0.754mg Ham
Vitamin B2 0.27mg 0.202mg Veal
Vitamin B3 8.03mg 4.023mg Veal
Vitamin B5 1.16mg 0.403mg Veal
Vitamin B6 0.39mg 0.4mg Ham
Folate 11µg 3µg Veal
Vitamin B12 1.27µg 0.65µg Veal
Vitamin K 1.2µg 0µg Veal
Tryptophan 0.247mg 0.251mg Ham
Threonine 1.065mg 0.931mg Veal
Isoleucine 1.201mg 0.918mg Veal
Leucine 1.94mg 1.661mg Veal
Lysine 2.009mg 1.775mg Veal
Methionine 0.569mg 0.553mg Veal
Phenylalanine 0.984mg 0.904mg Veal
Valine 1.347mg 0.908mg Veal
Histidine 0.885mg 0.75mg Veal
Cholesterol 103mg 53mg Ham
Saturated Fat 3.04g 1.81g Ham
Monounsaturated Fat 2.84g 2.62g Veal
Polyunsaturated fat 0.55g 0.54g Veal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veal 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
47%
Veal
45%
Ham
Minerals Daily Need Coverage Score
41%
Veal
55%
Ham

Comparison summary

Which food contains less Sodium?
Veal
Veal contains less Sodium (difference - 1120mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 50mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.23g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.7)
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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.