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 from 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.
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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.
Contains
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Calcium
+312.5%
Contains
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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%
Contains
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Manganese
+500%
Equal in Copper - 0.079
Equal in Selenium - 19.5
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%
Contains
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Manganese
+500%
Equal in Copper - 0.079
Equal in Selenium - 19.5
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin B5
+27%
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Folate
+133.3%
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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%
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%
Contains
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Vitamin B6
+28.6%
Equal in Vitamin B3 - 4.023
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+14%
Contains
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Fats
+177.9%
Contains
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Carbs
+∞%
Contains
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Water
+15.9%
Contains
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Other
+82.8%
Protein:
23.87 g
Fats:
15.37 g
Carbs:
0 g
Water:
58.37 g
Other:
2.39 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Contains
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Protein
+14%
Contains
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Fats
+177.9%
Contains
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Carbs
+∞%
Contains
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Water
+15.9%
Contains
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Other
+82.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+179.5%
Contains
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Saturated Fat
-70.2%
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Polyunsaturated fat
+32.4%
Saturated Fat:
6.073 g
Monounsaturated Fat:
7.322 g
Polyunsaturated fat:
0.408 g
Saturated Fat:
1.81 g
Monounsaturated Fat:
2.62 g
Polyunsaturated fat:
0.54 g
Contains
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Monounsaturated Fat
+179.5%
Contains
less
Saturated Fat
-70.2%
Contains
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Polyunsaturated fat
+32.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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| 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 | |
| Manganese | 0.009mg | 0.054mg |
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| Selenium | 19.1µg | 19.5µg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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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 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 |
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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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| Omega-6 - Gamma-linoleic acid | 0.008g |
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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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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
45%
Minerals Daily Need Coverage Score
50%
55%
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 beef contains less Sodium (difference - 1130mg)
Which food contains less Sugar?
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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?
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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.