Beef vs. Ham — In-Depth Nutrition Comparison
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Differences between Beef and Ham
- Beef has more Vitamin B12, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Selenium, and Phosphorus, while Ham has more Vitamin B1.
- Beef's daily need coverage for Vitamin B12 is 148% higher.
- Ham contains 2 times less Iron than Beef. Beef contains 3.04mg of Iron, while Ham contains 1.48mg.
- The amount of Cholesterol in Ham is lower.
The food types used in this comparison are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted 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 CalciumCalcium | +62.5% |
| Contains more PotassiumPotassium | +22.6% |
| Contains more IronIron | +105.4% |
| Contains more CopperCopper | +22.8% |
| Contains more ZincZinc | +28.5% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -95.5% |
| Contains more SeleniumSelenium | +30.3% |
| Contains more ManganeseManganese | +500% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +98% |
| Contains more Vitamin B3Vitamin B3 | +43.2% |
| Contains more Vitamin B5Vitamin B5 | +19.4% |
| Contains more Vitamin B6Vitamin B6 | +67.3% |
| Contains more Vitamin B12Vitamin B12 | +547.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +918.9% |
| Contains more CholineCholine | +12.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31.6% |
| Contains more FatsFats | +18.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +2085% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -30.3% |
~equal in
Monounsaturated Fat
~2.62g
~equal in
Polyunsaturated fat
~0.54g
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 Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 169kcal | 145kcal |
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| Protein | 27.55g | 20.93g |
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| Fats | 6.54g | 5.53g |
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| Net carbs | 0g | 1.5g |
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| Carbs | 0g | 1.5g |
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| Cholesterol | 85mg | 53mg |
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| Vitamin D | 3IU | 32IU |
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| Magnesium | 14mg | 14mg | |
| Calcium | 13mg | 8mg |
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| Potassium | 352mg | 287mg |
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| Iron | 3.04mg | 1.48mg |
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| Copper | 0.097mg | 0.079mg |
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| Zinc | 3.7mg | 2.88mg |
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| Phosphorus | 259mg | 196mg |
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| Sodium | 54mg | 1203mg |
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| Vitamin A | 6IU | 0IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.25mg | 0.25mg | |
| Vitamin D | 0.1µg | 0.8µg |
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| Manganese | 0.009mg | 0.054mg |
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| Selenium | 25.4µg | 19.5µg |
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| Vitamin B1 | 0.074mg | 0.754mg |
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| Vitamin B2 | 0.4mg | 0.202mg |
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| Vitamin B3 | 5.76mg | 4.023mg |
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| Vitamin B5 | 0.481mg | 0.403mg |
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| Vitamin B6 | 0.669mg | 0.4mg |
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| Vitamin B12 | 4.21µg | 0.65µg |
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| Vitamin K | 1.6µg | 0µg |
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| Folate | 7µg | 3µg |
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| Trans Fat | 0.375g |
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| Choline | 75.6mg | 85.1mg |
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| Saturated Fat | 2.595g | 1.81g |
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| Monounsaturated Fat | 2.734g | 2.62g |
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| Polyunsaturated fat | 0.532g | 0.54g |
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| Tryptophan | 0.359mg | 0.251mg |
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| Threonine | 1.534mg | 0.931mg |
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| Isoleucine | 1.52mg | 0.918mg |
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| Leucine | 2.833mg | 1.661mg |
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| Lysine | 3.178mg | 1.775mg |
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| Methionine | 0.871mg | 0.553mg |
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| Phenylalanine | 1.299mg | 0.904mg |
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| Valine | 1.603mg | 0.908mg |
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| Histidine | 1.244mg | 0.75mg |
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| Omega-3 - EPA | 0.002g | 0g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - ALA | 0.013g |
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| Omega-3 - DPA | 0.011g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.349g |
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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
76%
45%
Minerals Daily Need Coverage Score
55%
55%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 0.785g)
Which food contains less Sodium?
Beef contains less Sodium (difference - 1149mg)
Which food is cheaper?
Beef is cheaper (difference - $0.5)
Which food is richer in minerals?
Beef is relatively richer in minerals
Which food is richer in vitamins?
Beef is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)