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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, Vitamin B6, and Vitamin D.
  • 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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Ground meat 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
Ground meat
Ground meat
5
:
2
Ham
Ham
Contains more Iron +53.4%
Contains more Calcium +312.5%
Contains more Magnesium +21.4%
Contains more Zinc +102.8%
Contains less Sodium -93.9%
Contains more Potassium +19.1%
Contains more Phosphorus +18.1%
Equal in Copper - 0.079
Ground meat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 86% 10% 22% 13% 27% 160% 72% 10%
Ham
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Iron +53.4%
Contains more Calcium +312.5%
Contains more Magnesium +21.4%
Contains more Zinc +102.8%
Contains less Sodium -93.9%
Contains more Potassium +19.1%
Contains more Phosphorus +18.1%
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
Ground meat
Ground meat
6
:
5
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B5 +27%
Contains more Vitamin B12 +283.1%
Contains more Vitamin K +∞%
Contains more Folate +133.3%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1378.4%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B6 +28.6%
Equal in Vitamin B3 - 4.023
Ground meat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 3% 0% 13% 40% 76% 31% 72% 312% 8% 6%
Ham
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +27%
Contains more Vitamin B12 +283.1%
Contains more Vitamin K +∞%
Contains more Folate +133.3%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1378.4%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B6 +28.6%
Equal in Vitamin B3 - 4.023

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
Ground meat
45
Ham
Mineral Summary Score
49
Ground meat
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
143%
Ground meat
126%
Ham
Carbohydrates
0%
Ground meat
2%
Ham
Fats
71%
Ground meat
26%
Ham

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

Which food is preferable for your diet?

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

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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 - 4.263g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Ground meat
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.

All nutrients comparison - raw data values

Nutrient Ground meat Ham Opinion
Calories 241 145 Ground meat
Protein 23.87 20.93 Ground meat
Fats 15.37 5.53 Ground meat
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 88 53 Ham
Vitamin D 2 32 Ham
Iron 2.27 1.48 Ground meat
Calcium 33 8 Ground meat
Potassium 241 287 Ham
Magnesium 17 14 Ground meat
Sugar 0 0
Fiber 0 0
Copper 0.079 0.079
Zinc 5.84 2.88 Ground meat
Starch
Phosphorus 166 196 Ham
Sodium 73 1203 Ground meat
Vitamin A 9 0 Ground meat
Vitamin E 0.12 0.25 Ham
Vitamin D 0 0.8 Ham
Vitamin B1 0.051 0.754 Ham
Vitamin B2 0.171 0.202 Ham
Vitamin B3 4.026 4.023 Ground meat
Vitamin B5 0.512 0.403 Ground meat
Vitamin B6 0.311 0.4 Ham
Vitamin B12 2.49 0.65 Ground meat
Vitamin K 2.9 0 Ground meat
Folate 7 3 Ground meat
Trans Fat 1.173 Ham
Saturated Fat 6.073 1.81 Ham
Monounsaturated Fat 7.322 2.62 Ground meat
Polyunsaturated fat 0.408 0.54 Ham
Tryptophan 0.121 0.251 Ham
Threonine 0.923 0.931 Ham
Isoleucine 1.055 0.918 Ground meat
Leucine 1.861 1.661 Ground meat
Lysine 1.976 1.775 Ground meat
Methionine 0.614 0.553 Ground meat
Phenylalanine 0.931 0.904 Ground meat
Valine 1.172 0.908 Ground meat
Histidine 0.775 0.75 Ground meat
Fructose

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. Ground meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.