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Beef broiled vs. Ham — In-Depth Nutrition Comparison

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Important differences between Beef broiled and Ham

  • Beef broiled has more Vitamin B12, Zinc, Iron, Vitamin B3, and Vitamin B5, however, Ham has more Vitamin B1.
  • Beef broiled's daily need coverage for Vitamin B12 is 83% more.
  • Beef broiled has 3 times more Saturated Fat than Ham. Beef broiled has 5.895g of Saturated Fat, while Ham has 1.81g.

The food varieties used in the comparison are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Beef broiled vs Ham infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +125%
Contains more IronIron +75.7%
Contains more ZincZinc +119.1%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +350%
~equal in Potassium ~287mg
~equal in Copper ~0.079mg
~equal in Phosphorus ~196mg
~equal in Selenium ~19.5µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Ham
Ham
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B12Vitamin B12 +306.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1539.1%
Contains more Vitamin B2Vitamin B2 +14.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.4mg
~equal in Choline ~85.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Ham
Ham
3
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 ProteinProtein +23.9%
Contains more FatsFats +178.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.7%
Contains more OtherOther +542.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated Fat: Sat. Fat 5.895 g
Monounsaturated Fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Ham
Ham
2
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated Fat +154.5%
Contains less Sat. FatSaturated Fat -69.3%
Contains more Poly. FatPolyunsaturated fat +11.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef broiled Ham Opinion
Calories 250kcal 145kcal Beef broiled
Protein 25.93g 20.93g Beef broiled
Fats 15.41g 5.53g Beef broiled
Net carbs 0g 1.5g Ham
Carbs 0g 1.5g Ham
Cholesterol 88mg 53mg Ham
Vitamin D 2IU 32IU Ham
Magnesium 21mg 14mg Beef broiled
Calcium 18mg 8mg Beef broiled
Potassium 318mg 287mg Beef broiled
Iron 2.6mg 1.48mg Beef broiled
Copper 0.085mg 0.079mg Beef broiled
Zinc 6.31mg 2.88mg Beef broiled
Phosphorus 198mg 196mg Beef broiled
Sodium 72mg 1203mg Beef broiled
Vitamin A 9IU 0IU Beef broiled
Vitamin A 3µg 0µg Beef broiled
Vitamin E 0.12mg 0.25mg Ham
Vitamin D 0µg 0.8µg Ham
Manganese 0.012mg 0.054mg Ham
Selenium 21.5µg 19.5µg Beef broiled
Vitamin B1 0.046mg 0.754mg Ham
Vitamin B2 0.176mg 0.202mg Ham
Vitamin B3 5.378mg 4.023mg Beef broiled
Vitamin B5 0.658mg 0.403mg Beef broiled
Vitamin B6 0.382mg 0.4mg Ham
Vitamin B12 2.64µg 0.65µg Beef broiled
Vitamin K 1.2µg 0µg Beef broiled
Folate 9µg 3µg Beef broiled
Trans Fat 0.572g Ham
Choline 82.4mg 85.1mg Ham
Saturated Fat 5.895g 1.81g Ham
Monounsaturated Fat 6.668g 2.62g Beef broiled
Polyunsaturated fat 0.484g 0.54g Ham
Tryptophan 0.094mg 0.251mg Ham
Threonine 0.72mg 0.931mg Ham
Isoleucine 0.822mg 0.918mg Ham
Leucine 1.45mg 1.661mg Ham
Lysine 1.54mg 1.775mg Ham
Methionine 0.478mg 0.553mg Ham
Phenylalanine 0.725mg 0.904mg Ham
Valine 0.914mg 0.908mg Beef broiled
Histidine 0.604mg 0.75mg Ham
Omega-3 - EPA 0.003g 0g Beef broiled
Omega-3 - DHA 0.001g 0g Beef broiled
Omega-3 - ALA 0.044g Beef broiled
Omega-3 - DPA 0.016g 0g Beef broiled
Omega-6 - Gamma-linoleic acid 0.012g Beef broiled

Which food is preferable for your diet?

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

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%
Beef broiled
45%
Ham
Minerals Daily Need Coverage Score
56%
Beef broiled
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.085g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Beef broiled
Beef broiled contains less Sodium (difference - 1131mg)
Which food is richer in minerals?
Beef broiled
Beef broiled is relatively richer in minerals
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 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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.