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Ham vs Beef - In-Depth Nutrition Comparison

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Important differences between Ham and Beef

  • Ham has more Vitamin B1, however Beef has more Vitamin B12, Zinc, Iron, Vitamin B3, and Vitamin B5.
  • Beef's daily need coverage for Vitamin B12 is 83% more.
  • Ham has 17 times more Sodium than Beef. Ham has 1203mg of Sodium, while Beef has 72mg.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Ham vs Beef 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
Ham
0
:
8
Beef
Contains more Calcium +125%
Contains more Iron +75.7%
Contains more Magnesium +50%
Contains more Potassium +10.8%
Contains less Sodium -94%
Contains more Zinc +119.1%
Equal in Phosphorus - 198
Equal in Copper - 0.085
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 98% 15% 85% 29% 10% 173% 29%
Contains more Calcium +125%
Contains more Iron +75.7%
Contains more Magnesium +50%
Contains more Potassium +10.8%
Contains less Sodium -94%
Contains more Zinc +119.1%
Equal in Phosphorus - 198
Equal in Copper - 0.085

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
Ham
5
:
6
Beef
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1539.1%
Contains more Vitamin B2 +14.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +63.3%
Contains more Folate +200%
Contains more Vitamin B12 +306.2%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.382
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%
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% 12% 41% 101% 40% 89% 7% 331% 3%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1539.1%
Contains more Vitamin B2 +14.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +63.3%
Contains more Folate +200%
Contains more Vitamin B12 +306.2%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.382

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

All nutrients comparison - raw data values

Nutrient Ham Beef Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 25.93g Beef
Fats 5.53g 15.41g Beef
Carbs 1.5g 0g Ham
Calories 145kcal 250kcal Beef
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 18mg Beef
Iron 1.48mg 2.6mg Beef
Magnesium 14mg 21mg Beef
Phosphorus 196mg 198mg Beef
Potassium 287mg 318mg Beef
Sodium 1203mg 72mg Beef
Zinc 2.88mg 6.31mg Beef
Copper 0.079mg 0.085mg Beef
Vitamin A 0IU 9IU Beef
Vitamin E 0.25mg 0.12mg Ham
Vitamin D 32IU 2IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.046mg Ham
Vitamin B2 0.202mg 0.176mg Ham
Vitamin B3 4.023mg 5.378mg Beef
Vitamin B5 0.403mg 0.658mg Beef
Vitamin B6 0.4mg 0.382mg Ham
Folate 3µg 9µg Beef
Vitamin B12 0.65µg 2.64µg Beef
Vitamin K 0µg 1.2µg Beef
Tryptophan 0.251mg 0.094mg Ham
Threonine 0.931mg 0.72mg Ham
Isoleucine 0.918mg 0.822mg Ham
Leucine 1.661mg 1.45mg Ham
Lysine 1.775mg 1.54mg Ham
Methionine 0.553mg 0.478mg Ham
Phenylalanine 0.904mg 0.725mg Ham
Valine 0.908mg 0.914mg Beef
Histidine 0.75mg 0.604mg Ham
Cholesterol 53mg 88mg Ham
Trans Fat g 0.572g Ham
Saturated Fat 1.81g 5.895g Ham
Monounsaturated Fat 2.62g 6.668g Beef
Polyunsaturated fat 0.54g 0.484g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Beef
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
45
Ham
52
Beef
Mineral Summary Score
55
Ham
55
Beef

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
126%
Ham
156%
Beef
Carbohydrates
2%
Ham
0%
Beef
Fats
26%
Ham
71%
Beef

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 - 4.085g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 1131mg)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
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 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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.