Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef
  5. Compare
  6. Beef vs. Ham

Beef vs. Ham — In-Depth Nutrition Comparison

Compare

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.

Infographic

Beef 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.
Beef
Beef
8
:
1
Ham
Ham
Contains more Calcium +62.5%
Contains more Iron +105.4%
Contains more Phosphorus +32.1%
Contains more Potassium +22.6%
Contains less Sodium -95.5%
Contains more Zinc +28.5%
Contains more Copper +22.8%
Contains more Selenium +30.3%
Contains more Manganese +500%
Equal in Magnesium - 14
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +62.5%
Contains more Iron +105.4%
Contains more Phosphorus +32.1%
Contains more Potassium +22.6%
Contains less Sodium -95.5%
Contains more Zinc +28.5%
Contains more Copper +22.8%
Contains more Selenium +30.3%
Contains more Manganese +500%
Equal in Magnesium - 14

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.
Beef
Beef
8
:
2
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +98%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +19.4%
Contains more Vitamin B6 +67.3%
Contains more Folate +133.3%
Contains more Vitamin B12 +547.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +700%
Contains more Vitamin B1 +918.9%
Equal in Vitamin E - 0.25
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
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 A +∞%
Contains more Vitamin B2 +98%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +19.4%
Contains more Vitamin B6 +67.3%
Contains more Folate +133.3%
Contains more Vitamin B12 +547.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +700%
Contains more Vitamin B1 +918.9%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
3
Ham
Ham
Contains more Protein +31.6%
Contains more Fats +18.3%
Contains more Carbs +∞%
Contains more Other +2085%
Equal in Water - 67.67
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 +31.6%
Contains more Fats +18.3%
Contains more Carbs +∞%
Contains more Other +2085%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Ham
Ham
Contains less Saturated Fat -30.3%
Equal in Monounsaturated Fat - 2.62
Equal in Polyunsaturated fat - 0.54
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -30.3%
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.
Beef Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Beef Ham Opinion
Net carbs 0g 1.5g Ham
Protein 27.55g 20.93g Beef
Fats 6.54g 5.53g Beef
Carbs 0g 1.5g Ham
Calories 169kcal 145kcal Beef
Calcium 13mg 8mg Beef
Iron 3.04mg 1.48mg Beef
Magnesium 14mg 14mg
Phosphorus 259mg 196mg Beef
Potassium 352mg 287mg Beef
Sodium 54mg 1203mg Beef
Zinc 3.7mg 2.88mg Beef
Copper 0.097mg 0.079mg Beef
Manganese 0.009mg 0.054mg Ham
Selenium 25.4µg 19.5µg Beef
Vitamin A 6IU 0IU Beef
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg 0.25mg
Vitamin D 3IU 32IU Ham
Vitamin D 0.1µg 0.8µg Ham
Vitamin B1 0.074mg 0.754mg Ham
Vitamin B2 0.4mg 0.202mg Beef
Vitamin B3 5.76mg 4.023mg Beef
Vitamin B5 0.481mg 0.403mg Beef
Vitamin B6 0.669mg 0.4mg Beef
Folate 7µg 3µg Beef
Vitamin B12 4.21µg 0.65µg Beef
Vitamin K 1.6µg 0µg Beef
Tryptophan 0.359mg 0.251mg Beef
Threonine 1.534mg 0.931mg Beef
Isoleucine 1.52mg 0.918mg Beef
Leucine 2.833mg 1.661mg Beef
Lysine 3.178mg 1.775mg Beef
Methionine 0.871mg 0.553mg Beef
Phenylalanine 1.299mg 0.904mg Beef
Valine 1.603mg 0.908mg Beef
Histidine 1.244mg 0.75mg Beef
Cholesterol 85mg 53mg Ham
Trans Fat 0.375g Ham
Saturated Fat 2.595g 1.81g Ham
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 2.62g Beef
Polyunsaturated fat 0.532g 0.54g Ham
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

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

People also compare

Beef
Beef vs Steak
Steak
Beef
Beef vs Chicken meat
Chicken meat
Beef
Beef vs Lamb
Lamb
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork

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
79%
Beef
45%
Ham
Minerals Daily Need Coverage Score
55%
Beef
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.785g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 1149mg)
Which food is cheaper?
Beef
Beef is cheaper (difference - $0.5)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.