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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, 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.

Infographic

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
Contains more Calcium +312.5%
Contains more Iron +53.4%
Contains more Magnesium +21.4%
Contains less Sodium -93.9%
Contains more Zinc +102.8%
Contains more Phosphorus +18.1%
Contains more Potassium +19.1%
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 86% 13% 72% 22% 10% 160% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +312.5%
Contains more Iron +53.4%
Contains more Magnesium +21.4%
Contains less Sodium -93.9%
Contains more Zinc +102.8%
Contains more Phosphorus +18.1%
Contains more 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
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B5 +27%
Contains more Folate +133.3%
Contains more Vitamin B12 +283.1%
Contains more Vitamin K +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 13% 40% 76% 31% 72% 6% 312% 8%
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 Vitamin A +∞%
Contains more Vitamin B5 +27%
Contains more Folate +133.3%
Contains more Vitamin B12 +283.1%
Contains more Vitamin K +∞%
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

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground meat 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
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

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.

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.