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Corned beef vs Ham - In-Depth Nutrition Comparison

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Differences between Corned beef and Ham

  • Corned beef has more Vitamin B12, Selenium, Zinc, and Copper, while Ham has more Vitamin B1, Vitamin B6, and Phosphorus.
  • Ham's daily need coverage for Vitamin B1 is 61% higher.
  • Ham contains 4 times less Saturated Fat than Corned beef. Corned beef contains 6.34g of Saturated Fat, while Ham contains 1.81g.

The food types used in this comparison are Beef, cured, corned beef, brisket, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Corned 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
Contains more Iron +25.7%
Contains less Sodium -19.1%
Contains more Zinc +59%
Contains more Copper +94.9%
Contains more Magnesium +16.7%
Contains more Phosphorus +56.8%
Contains more Potassium +97.9%
Equal in Calcium - 8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 70% 9% 54% 13% 127% 125% 52%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Iron +25.7%
Contains less Sodium -19.1%
Contains more Zinc +59%
Contains more Copper +94.9%
Contains more Magnesium +16.7%
Contains more Phosphorus +56.8%
Contains more Potassium +97.9%
Equal in Calcium - 8

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
:
6
Ham
Contains more Folate +100%
Contains more Vitamin B12 +150.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +56.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B6 +73.9%
Equal in Vitamin B5 - 0.403
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 3% 0% 7% 40% 57% 26% 54% 5% 204% 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 Folate +100%
Contains more Vitamin B12 +150.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +56.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B6 +73.9%
Equal in Vitamin B5 - 0.403

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.
Corned beef Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corned beef Ham Opinion
Net carbs 0.47g 1.5g Ham
Protein 18.17g 20.93g Ham
Fats 18.98g 5.53g Corned beef
Carbs 0.47g 1.5g Ham
Calories 251kcal 145kcal Corned beef
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 8mg
Iron 1.86mg 1.48mg Corned beef
Magnesium 12mg 14mg Ham
Phosphorus 125mg 196mg Ham
Potassium 145mg 287mg Ham
Sodium 973mg 1203mg Corned beef
Zinc 4.58mg 2.88mg Corned beef
Copper 0.154mg 0.079mg Corned beef
Vitamin A 0IU 0IU
Vitamin E 0.16mg 0.25mg Ham
Vitamin D 4IU 32IU Ham
Vitamin D 0.1µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.026mg 0.754mg Ham
Vitamin B2 0.17mg 0.202mg Ham
Vitamin B3 3.03mg 4.023mg Ham
Vitamin B5 0.42mg 0.403mg Corned beef
Vitamin B6 0.23mg 0.4mg Ham
Folate 6µg 3µg Corned beef
Vitamin B12 1.63µg 0.65µg Corned beef
Vitamin K 1.5µg 0µg Corned beef
Tryptophan 0.119mg 0.251mg Ham
Threonine 0.726mg 0.931mg Ham
Isoleucine 0.827mg 0.918mg Ham
Leucine 1.445mg 1.661mg Ham
Lysine 1.536mg 1.775mg Ham
Methionine 0.473mg 0.553mg Ham
Phenylalanine 0.718mg 0.904mg Ham
Valine 0.901mg 0.908mg Ham
Histidine 0.58mg 0.75mg Ham
Cholesterol 98mg 53mg Ham
Trans Fat g g
Saturated Fat 6.34g 1.81g Ham
Monounsaturated Fat 9.22g 2.62g Corned beef
Polyunsaturated fat 0.67g 0.54g Corned beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corned beef 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
33
Corned beef
45
Ham
Mineral Summary Score
56
Corned 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
109%
Corned beef
126%
Ham
Carbohydrates
0%
Corned beef
2%
Ham
Fats
88%
Corned beef
26%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.53g)
Which food contains less Sodium?
Corned beef
Corned beef contains less Sodium (difference - 230mg)
Which food is cheaper?
Corned beef
Corned beef is cheaper (difference - $0.5)
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 minerals?
?
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.
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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.