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Ground beef vs. Ham — In-Depth Nutrition Comparison

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How are ground beef and ham different?

  • Ground beef is higher in vitamin B12, zinc, and iron; however, ham is richer in vitamin B1 and vitamin B6.
  • Daily need coverage for vitamin B12 for ground beef is 77% higher.
  • Ground beef contains 3 times more saturated fat than ham. While ground beef 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.

Infographic

Ground 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Ham
Ham
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +312.5%
Contains more IronIron +53.4%
Contains more ZincZinc +102.8%
Contains less SodiumSodium -93.9%
Contains more PotassiumPotassium +19.1%
Contains more PhosphorusPhosphorus +18.1%
Contains more ManganeseManganese +500%
~equal in Copper ~0.079mg
~equal in Selenium ~19.5µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Ham
Ham
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B12Vitamin B12 +283.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1378.4%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more CholineCholine +16.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.023mg

All nutrients comparison - raw data values

Nutrient Ground beef Ham DV% diff.
Vitamin B12 2.49µg 0.65µg 77%
Vitamin B1 0.051mg 0.754mg 59%
Sodium 73mg 1203mg 49%
Zinc 5.84mg 2.88mg 27%
Saturated fat 6.073g 1.81g 19%
Fats 15.37g 5.53g 15%
Monounsaturated fat 7.322g 2.62g 12%
Cholesterol 88mg 53mg 12%
Iron 2.27mg 1.48mg 10%
Vitamin B6 0.311mg 0.4mg 7%
Protein 23.87g 20.93g 6%
Calories 241kcal 145kcal 5%
Phosphorus 166mg 196mg 4%
Vitamin D 2IU 32IU 4%
Vitamin D 0µg 0.8µg 4%
Calcium 33mg 8mg 3%
Choline 73.2mg 85.1mg 2%
Vitamin B5 0.512mg 0.403mg 2%
Vitamin K 2.9µg 0µg 2%
Vitamin B2 0.171mg 0.202mg 2%
Manganese 0.009mg 0.054mg 2%
Selenium 19.1µg 19.5µg 1%
Magnesium 17mg 14mg 1%
Polyunsaturated fat 0.408g 0.54g 1%
Vitamin E 0.12mg 0.25mg 1%
Carbs 0g 1.5g 1%
Potassium 241mg 287mg 1%
Folate 7µg 3µg 1%
Net carbs 0g 1.5g N/A
Copper 0.079mg 0.079mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B3 4.026mg 4.023mg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0.251mg 0%
Threonine 0.923mg 0.931mg 0%
Isoleucine 1.055mg 0.918mg 0%
Leucine 1.861mg 1.661mg 0%
Lysine 1.976mg 1.775mg 0%
Methionine 0.614mg 0.553mg 0%
Phenylalanine 0.931mg 0.904mg 0%
Valine 1.172mg 0.908mg 0%
Histidine 0.775mg 0.75mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more ProteinProtein +14%
Contains more FatsFats +177.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.9%
Contains more OtherOther +82.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +179.5%
Contains less Sat. FatSaturated fat -70.2%
Contains more Poly. FatPolyunsaturated fat +32.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ground beef - 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.