Ham vs. Beef — In-Depth Nutrition Comparison
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Differences between ham and beef
- Ham has more vitamin B1, while beef has more vitamin B12, vitamin B6, iron, vitamin B2, vitamin B3, selenium, and phosphorus.
- Beef's daily need coverage for vitamin B12 is 148% higher.
- Beef contains 22 times less sodium than ham. Ham contains 1203mg of sodium, while beef contains 54mg.
The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.
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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 more ManganeseManganese | +500% |
| Contains more CalciumCalcium | +62.5% |
| Contains more PotassiumPotassium | +22.6% |
| Contains more IronIron | +105.4% |
| Contains more CopperCopper | +22.8% |
| Contains more ZincZinc | +28.5% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -95.5% |
| Contains more SeleniumSelenium | +30.3% |
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.
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +918.9% |
| Contains more CholineCholine | +12.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +98% |
| Contains more Vitamin B3Vitamin B3 | +43.2% |
| Contains more Vitamin B5Vitamin B5 | +19.4% |
| Contains more Vitamin B6Vitamin B6 | +67.3% |
| Contains more Vitamin B12Vitamin B12 | +547.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 4.21µg | 148% |
| Vitamin B1 | 0.754mg | 0.074mg | 57% |
| Sodium | 1203mg | 54mg | 50% |
| Vitamin B6 | 0.4mg | 0.669mg | 21% |
| Iron | 1.48mg | 3.04mg | 20% |
| Vitamin B2 | 0.202mg | 0.4mg | 15% |
| Protein | 20.93g | 27.55g | 13% |
| Selenium | 19.5µg | 25.4µg | 11% |
| Vitamin B3 | 4.023mg | 5.76mg | 11% |
| Cholesterol | 53mg | 85mg | 11% |
| Phosphorus | 196mg | 259mg | 9% |
| Zinc | 2.88mg | 3.7mg | 7% |
| Vitamin D | 32IU | 3IU | 4% |
| Vitamin D | 0.8µg | 0.1µg | 4% |
| Saturated fat | 1.81g | 2.595g | 4% |
| Potassium | 287mg | 352mg | 2% |
| Vitamin B5 | 0.403mg | 0.481mg | 2% |
| Manganese | 0.054mg | 0.009mg | 2% |
| Choline | 85.1mg | 75.6mg | 2% |
| Fats | 5.53g | 6.54g | 2% |
| Copper | 0.079mg | 0.097mg | 2% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Folate | 3µg | 7µg | 1% |
| Calories | 145kcal | 169kcal | 1% |
| Calcium | 8mg | 13mg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Magnesium | 14mg | 14mg | 0% |
| Vitamin E | 0.25mg | 0.25mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.375g | N/A | |
| Monounsaturated fat | 2.62g | 2.734g | 0% |
| Polyunsaturated fat | 0.54g | 0.532g | 0% |
| Tryptophan | 0.251mg | 0.359mg | 0% |
| Threonine | 0.931mg | 1.534mg | 0% |
| Isoleucine | 0.918mg | 1.52mg | 0% |
| Leucine | 1.661mg | 2.833mg | 0% |
| Lysine | 1.775mg | 3.178mg | 0% |
| Methionine | 0.553mg | 0.871mg | 0% |
| Phenylalanine | 0.904mg | 1.299mg | 0% |
| Valine | 0.908mg | 1.603mg | 0% |
| Histidine | 0.75mg | 1.244mg | 0% |
| Omega-3 - EPA | 0g | 0.002g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0g | 0.011g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.349g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +2085% |
| Contains more ProteinProtein | +31.6% |
| Contains more FatsFats | +18.3% |
~equal in
Water
~65.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30.3% |
~equal in
Monounsaturated fat
~2.734g
~equal in
Polyunsaturated fat
~0.532g
