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Brisket vs Ham - In-Depth Nutrition Comparison

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What are the differences between Brisket and Ham?

  • Brisket is higher in Vitamin B12, Zinc, Iron, and Monounsaturated Fat, yet Ham is higher in Vitamin B1, and Selenium.
  • Brisket's daily need coverage for Vitamin B12 is 74% more.
  • Brisket has 2 times more Magnesium than Ham. While Brisket has 23mg of Magnesium, Ham has only 14mg.
  • The amount of Saturated Fat in Ham is lower.

We used Beef, brisket, whole, separable lean only, all grades, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Brisket 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
:
1
Ham
Contains more Iron +29.7%
Contains more Magnesium +64.3%
Contains more Potassium +15%
Contains less Sodium -93.4%
Contains more Zinc +49.7%
Contains more Calcium +60%
Equal in Phosphorus - 196
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 72% 17% 87% 30% 11% 118% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Iron +29.7%
Contains more Magnesium +64.3%
Contains more Potassium +15%
Contains less Sodium -93.4%
Contains more Zinc +49.7%
Contains more Calcium +60%
Equal in Phosphorus - 196
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
:
5
Ham
Contains more Vitamin E +28%
Contains more Folate +133.3%
Contains more Vitamin B12 +273.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +654%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B5 +15.1%
Equal in Vitamin B3 - 4.023
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 0% 7% 0% 0% 25% 40% 74% 21% 97% 6% 304% 4%
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 E +28%
Contains more Folate +133.3%
Contains more Vitamin B12 +273.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +654%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B5 +15.1%
Equal in Vitamin B3 - 4.023
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.
Brisket 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 Brisket Ham Opinion
Net carbs 0g 1.5g Ham
Protein 20.72g 20.93g Ham
Fats 7.37g 5.53g Brisket
Carbs 0g 1.5g Ham
Calories 155kcal 145kcal Brisket
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 5mg 8mg Ham
Iron 1.92mg 1.48mg Brisket
Magnesium 23mg 14mg Brisket
Phosphorus 201mg 196mg Brisket
Potassium 330mg 287mg Brisket
Sodium 79mg 1203mg Brisket
Zinc 4.31mg 2.88mg Brisket
Copper 0.08mg 0.079mg Brisket
Vitamin A 0IU 0IU
Vitamin E 0.32mg 0.25mg Brisket
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.1mg 0.754mg Ham
Vitamin B2 0.17mg 0.202mg Ham
Vitamin B3 3.94mg 4.023mg Ham
Vitamin B5 0.35mg 0.403mg Ham
Vitamin B6 0.42mg 0.4mg Brisket
Folate 7µg 3µg Brisket
Vitamin B12 2.43µg 0.65µg Brisket
Vitamin K 1.3µg 0µg Brisket
Tryptophan 0.232mg 0.251mg Ham
Threonine 0.905mg 0.931mg Ham
Isoleucine 0.931mg 0.918mg Brisket
Leucine 1.637mg 1.661mg Ham
Lysine 1.724mg 1.775mg Ham
Methionine 0.53mg 0.553mg Ham
Phenylalanine 0.809mg 0.904mg Ham
Valine 1.008mg 0.908mg Brisket
Histidine 0.709mg 0.75mg Ham
Cholesterol 62mg 53mg Ham
Trans Fat g g
Saturated Fat 2.59g 1.81g Ham
Monounsaturated Fat 3.46g 2.62g Brisket
Polyunsaturated fat 0.23g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brisket Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
48
Brisket
45
Ham
Mineral Summary Score
45
Brisket
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
124%
Brisket
126%
Ham
Carbohydrates
0%
Brisket
2%
Ham
Fats
34%
Brisket
26%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.78g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Brisket
Brisket contains less Sodium (difference - 1124mg)
Which food is richer in minerals?
Brisket
Brisket 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. Brisket - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.