Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ham vs. Beef Stroganoff — In-Depth Nutrition Comparison

Compare

The main differences between ham and beef Stroganoff

  • Ham has more vitamin B1, vitamin B6, vitamin B3, selenium, phosphorus, vitamin B12, and zinc; however, beef Stroganoff has more vitamin K and vitamin A.
  • Daily need coverage for vitamin K for beef Stroganoff is 86% higher.
  • Beef Stroganoff has 40 times less vitamin B3 than ham. Ham has 4.023mg of vitamin B3, while beef Stroganoff has 0.1mg.
  • Beef Stroganoff is lower in sodium.
  • Beef Stroganoff has a higher glycemic index than ham.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Ham vs Beef Stroganoff infographic
Infographic link

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
7
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 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +105%
Contains more IronIron +68.2%
Contains more ZincZinc +161.8%
Contains more PhosphorusPhosphorus +292%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +156.6%
Contains more CalciumCalcium +150%
Contains more CopperCopper +26.6%
Contains less SodiumSodium -63.8%

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
8
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% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1785%
Contains more Vitamin B2Vitamin B2 +124.4%
Contains more Vitamin B3Vitamin B3 +3923%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin B12Vitamin B12 +150%
Contains more CholineCholine +372.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2133.3%
~equal in Vitamin C ~0mg

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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more ProteinProtein +310.4%
Contains more FatsFats +20.2%
Contains more OtherOther +212.1%
Contains more CarbsCarbs +500%
Contains more WaterWater +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
3
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains less Sat. FatSaturated fat -22.1%
Contains more Mono. FatMonounsaturated fat +68.4%
Contains more Poly. FatPolyunsaturated fat +119.5%

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 Stroganoff
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Ham Beef Stroganoff DV% diff.
Vitamin K 0µg 102.8µg 86%
Vitamin B1 0.754mg 0.04mg 60%
Sodium 1203mg 435mg 33%
Protein 20.93g 5.1g 32%
Vitamin B6 0.4mg 0.06mg 26%
Vitamin B3 4.023mg 0.1mg 25%
Selenium 19.5µg 7.6µg 22%
Phosphorus 196mg 50mg 21%
Folate 3µg 67µg 16%
Zinc 2.88mg 1.1mg 16%
Vitamin B12 0.65µg 0.26µg 16%
Choline 85.1mg 18mg 12%
Cholesterol 53mg 21mg 11%
Vitamin B2 0.202mg 0.09mg 9%
Vitamin A 0µg 84µg 9%
Vitamin B5 0.403mg 8%
Iron 1.48mg 0.88mg 8%
Vitamin D 32IU 0IU 4%
Potassium 287mg 140mg 4%
Vitamin D 0.8µg 0µg 4%
Carbs 1.5g 9g 3%
Monounsaturated fat 2.62g 1.556g 3%
Magnesium 14mg 2mg 3%
Saturated fat 1.81g 2.324g 2%
Polyunsaturated fat 0.54g 0.246g 2%
Calories 145kcal 98kcal 2%
Manganese 0.054mg 2%
Copper 0.079mg 0.1mg 2%
Fiber 0g 0.6g 2%
Vitamin E 0.25mg 0.41mg 1%
Calcium 8mg 20mg 1%
Fats 5.53g 4.6g 1%
Net carbs 1.5g 8.4g N/A
Sugar 0g 1.68g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Beef Stroganoff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
55%
Ham
24%
Beef Stroganoff

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.68g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 0.514g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef Stroganoff
Beef Stroganoff is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Beef Stroganoff
Beef Stroganoff contains less Sodium (difference - 768mg)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $0.5)

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 Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.