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Ham vs Brisket - In-Depth Nutrition Comparison

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What are the differences between Ham and Brisket?

  • Ham is higher in Vitamin B1, and Selenium, yet Brisket is higher in Vitamin B12, Zinc, Iron, and Monounsaturated Fat.
  • Brisket's daily need coverage for Vitamin B12 is 74% more.
  • Ham has 15 times more Sodium than Brisket. While Ham has 1203mg of Sodium, Brisket has only 79mg.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, brisket, whole, separable lean only, all grades, raw types in this article.

Infographic

Ham vs Brisket 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
1
:
Contains more Calcium +60%
Contains more Iron +29.7%
Contains more Magnesium +64.3%
Contains more Potassium +15%
Contains less Sodium -93.4%
Contains more Zinc +49.7%
Equal in Phosphorus - 201
Equal in Copper - 0.08
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 72% 17% 87% 30% 11% 118% 27%
Contains more Calcium +60%
Contains more Iron +29.7%
Contains more Magnesium +64.3%
Contains more Potassium +15%
Contains less Sodium -93.4%
Contains more Zinc +49.7%
Equal in Phosphorus - 201
Equal in Copper - 0.08

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
:
Contains more Vitamin B1 +654%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B5 +15.1%
Contains more Vitamin E +28%
Contains more Folate +133.3%
Contains more Vitamin B12 +273.8%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 3.94
Equal in Vitamin B6 - 0.42
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 0% 7% 0% 0% 25% 40% 74% 21% 97% 6% 304% 4%
Contains more Vitamin B1 +654%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B5 +15.1%
Contains more Vitamin E +28%
Contains more Folate +133.3%
Contains more Vitamin B12 +273.8%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 3.94
Equal in Vitamin B6 - 0.42

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 Brisket
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 Brisket Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 20.72g Ham
Fats 5.53g 7.37g Brisket
Carbs 1.5g 0g Ham
Calories 145kcal 155kcal Brisket
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 5mg Ham
Iron 1.48mg 1.92mg Brisket
Magnesium 14mg 23mg Brisket
Phosphorus 196mg 201mg Brisket
Potassium 287mg 330mg Brisket
Sodium 1203mg 79mg Brisket
Zinc 2.88mg 4.31mg Brisket
Copper 0.079mg 0.08mg Brisket
Vitamin A 0IU 0IU
Vitamin E 0.25mg 0.32mg Brisket
Vitamin D 32IU IU Ham
Vitamin D 0.8µg µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.1mg Ham
Vitamin B2 0.202mg 0.17mg Ham
Vitamin B3 4.023mg 3.94mg Ham
Vitamin B5 0.403mg 0.35mg Ham
Vitamin B6 0.4mg 0.42mg Brisket
Folate 3µg 7µg Brisket
Vitamin B12 0.65µg 2.43µg Brisket
Vitamin K 0µg 1.3µg Brisket
Tryptophan 0.251mg 0.232mg Ham
Threonine 0.931mg 0.905mg Ham
Isoleucine 0.918mg 0.931mg Brisket
Leucine 1.661mg 1.637mg Ham
Lysine 1.775mg 1.724mg Ham
Methionine 0.553mg 0.53mg Ham
Phenylalanine 0.904mg 0.809mg Ham
Valine 0.908mg 1.008mg Brisket
Histidine 0.75mg 0.709mg Ham
Cholesterol 53mg 62mg Ham
Trans Fat g g
Saturated Fat 1.81g 2.59g Ham
Monounsaturated Fat 2.62g 3.46g Brisket
Polyunsaturated fat 0.54g 0.23g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Brisket
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
48
Brisket
Mineral Summary Score
55
Ham
45
Brisket

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
124%
Brisket
Carbohydrates
2%
Ham
0%
Brisket
Fats
26%
Ham
34%
Brisket

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.78g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Brisket
Brisket contains less Sodium (difference - 1124mg)
Which food is richer in minerals?
Brisket
Brisket 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. Brisket - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.