Ground meat vs Ham - In-Depth Nutrition Comparison
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How are Ground meat and Ham different?
- Ground meat is higher in Vitamin B12, Zinc, and Iron, however Ham is richer in Vitamin B1, and Vitamin B6.
- Daily need coverage for Vitamin B12 from Ground meat is 77% higher.
- Ground meat contains 3 times more Saturated Fat than Ham. While Ground meat contains 6.073g of Saturated Fat, Ham contains only 1.81g.
Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.
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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
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Calcium
+312.5%
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Iron
+53.4%
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Magnesium
+21.4%
Contains
less
Sodium
-93.9%
Contains
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Zinc
+102.8%
Contains
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Phosphorus
+18.1%
Contains
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Potassium
+19.1%
Equal in Copper - 0.079
Contains
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Calcium
+312.5%
Contains
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Iron
+53.4%
Contains
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Magnesium
+21.4%
Contains
less
Sodium
-93.9%
Contains
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Zinc
+102.8%
Contains
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Phosphorus
+18.1%
Contains
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Potassium
+19.1%
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
:
Contains
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Vitamin A
+∞%
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Vitamin B5
+27%
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Folate
+133.3%
Contains
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Vitamin B12
+283.1%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+108.3%
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Vitamin D
+∞%
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Vitamin B1
+1378.4%
Contains
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Vitamin B2
+18.1%
Contains
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Vitamin B6
+28.6%
Equal in Vitamin B3 - 4.023
Contains
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Vitamin A
+∞%
Contains
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Vitamin B5
+27%
Contains
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Folate
+133.3%
Contains
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Vitamin B12
+283.1%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+108.3%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+1378.4%
Contains
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Vitamin B2
+18.1%
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Vitamin B6
+28.6%
Equal in Vitamin B3 - 4.023
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.
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sodium |
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Lower in Sugar | Equal | ||
Lower in glycemic index | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0g | 1.5g |
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Protein | 23.87g | 20.93g |
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Fats | 15.37g | 5.53g |
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Carbs | 0g | 1.5g |
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Calories | 241kcal | 145kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 0g | 0g | |
Fiber | 0g | 0g | |
Calcium | 33mg | 8mg |
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Iron | 2.27mg | 1.48mg |
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Magnesium | 17mg | 14mg |
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Phosphorus | 166mg | 196mg |
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Potassium | 241mg | 287mg |
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Sodium | 73mg | 1203mg |
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Zinc | 5.84mg | 2.88mg |
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Copper | 0.079mg | 0.079mg | |
Vitamin A | 9IU | 0IU |
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Vitamin E | 0.12mg | 0.25mg |
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Vitamin D | 2IU | 32IU |
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Vitamin D | 0µg | 0.8µg |
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Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.051mg | 0.754mg |
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Vitamin B2 | 0.171mg | 0.202mg |
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Vitamin B3 | 4.026mg | 4.023mg |
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Vitamin B5 | 0.512mg | 0.403mg |
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Vitamin B6 | 0.311mg | 0.4mg |
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Folate | 7µg | 3µg |
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Vitamin B12 | 2.49µg | 0.65µg |
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Vitamin K | 2.9µg | 0µg |
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Tryptophan | 0.121mg | 0.251mg |
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Threonine | 0.923mg | 0.931mg |
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Isoleucine | 1.055mg | 0.918mg |
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Leucine | 1.861mg | 1.661mg |
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Lysine | 1.976mg | 1.775mg |
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Methionine | 0.614mg | 0.553mg |
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Phenylalanine | 0.931mg | 0.904mg |
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Valine | 1.172mg | 0.908mg |
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Histidine | 0.775mg | 0.75mg |
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Cholesterol | 88mg | 53mg |
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Trans Fat | 1.173g | g |
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Saturated Fat | 6.073g | 1.81g |
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Monounsaturated Fat | 7.322g | 2.62g |
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Polyunsaturated fat | 0.408g | 0.54g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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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
46

45

Mineral Summary Score
49

55

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
143%

126%

Carbohydrates
0%

2%

Fats
71%

26%

Comparison summary
Which food is lower in Cholesterol?

Ham is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?

Ham is lower in Saturated Fat (difference - 4.263g)
Which food is cheaper?

Ham is cheaper (difference - $1.5)
Which food contains less Sodium?

Ground meat contains less Sodium (difference - 1130mg)
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.