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Beef vs Ham - In-Depth Nutrition Comparison

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Important differences between Beef and Ham

  • Beef has more Vitamin B12, Zinc, Iron, Vitamin B3, and Vitamin B5, however Ham has more Vitamin B1.
  • Beef's daily need coverage for Vitamin B12 is 83% more.
  • Beef has 3 times more Saturated Fat than Ham. Beef 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Beef
8
:
0
Ham
Contains more Calcium +125%
Contains more Iron +75.7%
Contains more Magnesium +50%
Contains more Potassium +10.8%
Contains less Sodium -94%
Contains more Zinc +119.1%
Equal in Phosphorus - 196
Equal in Potassium - 287
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 98% 15% 85% 29% 10% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +125%
Contains more Iron +75.7%
Contains more Magnesium +50%
Contains more Potassium +10.8%
Contains less Sodium -94%
Contains more Zinc +119.1%
Equal in Phosphorus - 196
Equal in Potassium - 287
Equal in Copper - 0.079

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Beef
6
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +63.3%
Contains more Folate +200%
Contains more Vitamin B12 +306.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1539.1%
Contains more Vitamin B2 +14.8%
Equal in Vitamin B6 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
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 B3 +33.7%
Contains more Vitamin B5 +63.3%
Contains more Folate +200%
Contains more Vitamin B12 +306.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1539.1%
Contains more Vitamin B2 +14.8%
Equal in Vitamin B6 - 0.4

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beef 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 Ham Opinion
Net carbs 0g 1.5g Ham
Protein 25.93g 20.93g Beef
Fats 15.41g 5.53g Beef
Carbs 0g 1.5g Ham
Calories 250kcal 145kcal Beef
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 18mg 8mg Beef
Iron 2.6mg 1.48mg Beef
Magnesium 21mg 14mg Beef
Phosphorus 198mg 196mg Beef
Potassium 318mg 287mg Beef
Sodium 72mg 1203mg Beef
Zinc 6.31mg 2.88mg Beef
Copper 0.085mg 0.079mg Beef
Vitamin A 9IU 0IU Beef
Vitamin E 0.12mg 0.25mg Ham
Vitamin D 2IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.046mg 0.754mg Ham
Vitamin B2 0.176mg 0.202mg Ham
Vitamin B3 5.378mg 4.023mg Beef
Vitamin B5 0.658mg 0.403mg Beef
Vitamin B6 0.382mg 0.4mg Ham
Folate 9µg 3µg Beef
Vitamin B12 2.64µg 0.65µg Beef
Vitamin K 1.2µg 0µg Beef
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
Histidine 0.604mg 0.75mg Ham
Cholesterol 88mg 53mg Ham
Trans Fat 0.572g g Ham
Saturated Fat 5.895g 1.81g Ham
Monounsaturated Fat 6.668g 2.62g Beef
Polyunsaturated fat 0.484g 0.54g Ham

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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Beef
45
Ham
Mineral Summary Score
55
Beef
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Beef
126%
Ham
Carbohydrates
0%
Beef
2%
Ham
Fats
71%
Beef
26%
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
Beef contains less Sodium (difference - 1131mg)
Which food is richer in minerals?
Beef
Beef 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beef - 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.