Beef shank vs. Ham — In-Depth Nutrition Comparison
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Important differences between beef shank and ham
- Beef shank has more vitamin B12, zinc, iron, selenium, vitamin B3, copper, and phosphorus; however, ham has more vitamin B1.
- Beef shank's daily need coverage for vitamin B12 is 131% more.
- Beef shank has 4 times more zinc than ham. Beef shank has 10.49mg of zinc, while ham has 2.88mg.
- Ham is lower in cholesterol.
The food varieties used in the comparison are Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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.
| Contains more MagnesiumMagnesium | +114.3% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +55.7% |
| Contains more IronIron | +160.8% |
| Contains more CopperCopper | +117.7% |
| Contains more ZincZinc | +264.2% |
| Contains more PhosphorusPhosphorus | +34.2% |
| Contains less SodiumSodium | -94.7% |
| Contains more SeleniumSelenium | +53.8% |
| Contains more ManganeseManganese | +170% |
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 B3Vitamin B3 | +46.4% |
| Contains more Vitamin B12Vitamin B12 | +483.1% |
| Contains more FolateFolate | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +438.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
33.68 g
Fats:
6.36 g
Carbs:
0 g
Water:
58.21 g
Other:
1.75 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +60.9% |
| Contains more FatsFats | +15% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.3% |
| Contains more OtherOther | +149.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.29 g
Monounsaturated fat:
Mono. Fat
2.86 g
Polyunsaturated fat:
Poly. Fat
0.21 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -21% |
| Contains more Poly. FatPolyunsaturated fat | +157.1% |
~equal in
Monounsaturated fat
~2.62g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 3.79µg | 0.65µg | 131% |
| Zinc | 10.49mg | 2.88mg | 69% |
| Vitamin B1 | 0.14mg | 0.754mg | 51% |
| Sodium | 64mg | 1203mg | 50% |
| Iron | 3.86mg | 1.48mg | 30% |
| Protein | 33.68g | 20.93g | 26% |
| Selenium | 30µg | 19.5µg | 19% |
| Choline | 85.1mg | 15% | |
| Vitamin B3 | 5.89mg | 4.023mg | 12% |
| Copper | 0.172mg | 0.079mg | 10% |
| Phosphorus | 263mg | 196mg | 10% |
| Cholesterol | 78mg | 53mg | 8% |
| Potassium | 447mg | 287mg | 5% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 4% | |
| Magnesium | 30mg | 14mg | 4% |
| Calories | 201kcal | 145kcal | 3% |
| Folate | 10µg | 3µg | 2% |
| Calcium | 32mg | 8mg | 2% |
| Polyunsaturated fat | 0.21g | 0.54g | 2% |
| Vitamin E | 0.25mg | 2% | |
| Saturated fat | 2.29g | 1.81g | 2% |
| Vitamin B6 | 0.37mg | 0.4mg | 2% |
| Manganese | 0.02mg | 0.054mg | 1% |
| Fats | 6.36g | 5.53g | 1% |
| Monounsaturated fat | 2.86g | 2.62g | 1% |
| Carbs | 0g | 1.5g | 1% |
| Vitamin B2 | 0.21mg | 0.202mg | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Vitamin B5 | 0.41mg | 0.403mg | 0% |
| Tryptophan | 0.377mg | 0.251mg | 0% |
| Threonine | 1.471mg | 0.931mg | 0% |
| Isoleucine | 1.514mg | 0.918mg | 0% |
| Leucine | 2.662mg | 1.661mg | 0% |
| Lysine | 2.802mg | 1.775mg | 0% |
| Methionine | 0.862mg | 0.553mg | 0% |
| Phenylalanine | 1.315mg | 0.904mg | 0% |
| Valine | 1.638mg | 0.908mg | 0% |
| Histidine | 1.153mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
60%
44%
Minerals Daily Need Coverage Score
85%
55%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 0.48g)
Which food is lower in Sugar?
Beef shank is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Beef shank contains less Sodium (difference - 1139mg)
Which food is cheaper?
Beef shank is cheaper (difference - $0.5)
Which food is richer in minerals?
Beef shank is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.