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Ham vs. Beef ribs — In-Depth Nutrition Comparison

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Significant differences between ham and beef ribs

  • Ham has more vitamin B1 and vitamin B6; however, beef ribs are richer in vitamin B12, zinc, and iron.
  • Beef ribs cover your daily vitamin B12 needs 70% more than ham.
  • Beef ribs have 19 times less sodium than ham. Ham has 1203mg of sodium, while beef ribs have 64mg.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted.

Infographic

Ham vs Beef ribs 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.
Ham
Ham
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 26% 87% 29% 157% 74% 8.3% 1.7% 116%
Contains more PhosphorusPhosphorus +14%
Contains more ManganeseManganese +315.4%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +25%
Contains more IronIron +57.4%
Contains more CopperCopper +11.4%
Contains more ZincZinc +100%
Contains less SodiumSodium -94.7%
~equal in Potassium ~290mg
~equal in Selenium ~21.2µg

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.
Ham
Ham
5
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%
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% 0% 0% 18% 44% 68% 22% 53% 291% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +977.1%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +258.5%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.19mg
~equal in Vitamin B3 ~3.64mg
~equal in Vitamin B5 ~0.37mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 30% 46%
Protein: 22.8 g
Fats: 30.49 g
Carbs: 0 g
Water: 46.1 g
Other: 0.61 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +46.8%
Contains more OtherOther +616.4%
Contains more FatsFats +451.4%
~equal in Protein ~22.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
47% 49% 4%
Saturated fat: Sat. Fat 12.29 g
Monounsaturated fat: Mono. Fat 13.04 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +397.7%
Contains more Poly. FatPolyunsaturated fat +94.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Beef ribs
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Ham Beef ribs DV% diff.
Vitamin B12 0.65µg 2.33µg 70%
Vitamin B1 0.754mg 0.07mg 57%
Sodium 1203mg 64mg 50%
Saturated fat 1.81g 12.29g 48%
Fats 5.53g 30.49g 38%
Zinc 2.88mg 5.76mg 26%
Monounsaturated fat 2.62g 13.04g 26%
Choline 85.1mg 15%
Vitamin B6 0.4mg 0.23mg 13%
Calories 145kcal 372kcal 11%
Iron 1.48mg 2.33mg 11%
Cholesterol 53mg 85mg 11%
Vitamin D 0.8µg 4%
Protein 20.93g 22.8g 4%
Vitamin D 32IU 4%
Selenium 19.5µg 21.2µg 3%
Phosphorus 196mg 172mg 3%
Polyunsaturated fat 0.54g 1.05g 3%
Vitamin E 0.25mg 2%
Manganese 0.054mg 0.013mg 2%
Vitamin B3 4.023mg 3.64mg 2%
Copper 0.079mg 0.088mg 1%
Folate 3µg 7µg 1%
Carbs 1.5g 0g 1%
Magnesium 14mg 20mg 1%
Vitamin B5 0.403mg 0.37mg 1%
Vitamin B2 0.202mg 0.19mg 1%
Net carbs 1.5g 0g N/A
Calcium 8mg 10mg 0%
Potassium 287mg 290mg 0%
Tryptophan 0.251mg 0.255mg 0%
Threonine 0.931mg 0.996mg 0%
Isoleucine 0.918mg 1.025mg 0%
Leucine 1.661mg 1.802mg 0%
Lysine 1.775mg 1.897mg 0%
Methionine 0.553mg 0.584mg 0%
Phenylalanine 0.904mg 0.89mg 0%
Valine 0.908mg 1.109mg 0%
Histidine 0.75mg 0.781mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Beef ribs
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
44%
Ham
39%
Beef ribs
Minerals Daily Need Coverage Score
55%
Ham
52%
Beef ribs

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 10.48g)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Beef ribs
Beef ribs is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Beef ribs
Beef ribs contains less Sodium (difference - 1139mg)
Which food is cheaper?
Beef ribs
Beef ribs is cheaper (difference - $0.5)
Which food is richer in minerals?
Beef ribs
Beef ribs is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Beef ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170619/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.