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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.

Infographic

Beef shank 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 21% 9.6% 39% 145% 57% 286% 113% 8.3% 2.6% 164%
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 +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.
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% 0% 0% 35% 48% 110% 25% 85% 474% 0% 7.5% 0%
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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin B5 ~0.403mg
~equal in Vitamin B6 ~0.4mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Beef shank Ham 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 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 +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
43% 53% 4%
Saturated fat: Sat. Fat 2.29 g
Monounsaturated fat: Mono. Fat 2.86 g
Polyunsaturated fat: Poly. Fat 0.21 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 less Sat. FatSaturated fat -21%
Contains more Poly. FatPolyunsaturated fat +157.1%
~equal in Monounsaturated fat ~2.62g

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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 shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/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.