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  6. Ham vs. Brisket

Ham vs. Brisket — In-Depth Nutrition Comparison

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Significant differences between ham and brisket

  • Ham has more vitamin B1 and vitamin B6; however, brisket is richer in vitamin B12, zinc, selenium, and iron.
  • Brisket covers your daily vitamin B12 needs 61% more than ham.
  • Brisket has 25 times less sodium than ham. Ham has 1203mg of sodium, while brisket has 48mg.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, brisket, flat half, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, braised.

Infographic

Ham vs Brisket 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
3
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% 4.8% 20% 91% 33% 182% 75% 6.3% 1.3% 148%
Contains more PotassiumPotassium +23.7%
Contains more PhosphorusPhosphorus +12%
Contains more ManganeseManganese +440%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +100%
Contains more IronIron +64.2%
Contains more CopperCopper +26.6%
Contains more ZincZinc +132.3%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +39%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 10% 15% 39% 77% 34% 65% 265% 4.5% 6.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1178%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more Vitamin EVitamin E +104%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B12Vitamin B12 +226.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.087mg

All nutrients comparison - raw data values

Nutrient Ham Brisket DV% diff.
Vitamin B12 0.65µg 2.12µg 61%
Vitamin B1 0.754mg 0.059mg 58%
Sodium 1203mg 48mg 50%
Zinc 2.88mg 6.69mg 35%
Saturated fat 1.81g 7.305g 25%
Fats 5.53g 18.42g 20%
Cholesterol 53mg 106mg 18%
Protein 20.93g 28.82g 16%
Selenium 19.5µg 27.1µg 14%
Monounsaturated fat 2.62g 7.934g 13%
Iron 1.48mg 2.43mg 12%
Vitamin B6 0.4mg 0.282mg 9%
Calories 145kcal 289kcal 7%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Choline 85.1mg 109.8mg 4%
Phosphorus 196mg 175mg 3%
Vitamin B5 0.403mg 0.568mg 3%
Potassium 287mg 232mg 2%
Copper 0.079mg 0.1mg 2%
Vitamin E 0.25mg 0.51mg 2%
Manganese 0.054mg 0.01mg 2%
Vitamin B2 0.202mg 0.171mg 2%
Vitamin K 0µg 1.8µg 2%
Folate 3µg 9µg 2%
Carbs 1.5g 0g 1%
Magnesium 14mg 19mg 1%
Calcium 8mg 16mg 1%
Polyunsaturated fat 0.54g 0.681g 1%
Protein per 100 calories 14g 10g N/A
Calories per 10 g protein 69kcal 100kcal N/A
Weight per 100 calories 69g 35g N/A
Unsaturated / Saturated Fat ratio 1.7 1.2 N/A
Net carbs 1.5g 0g N/A
Vitamin B3 4.023mg 4.087mg 0%
Tryptophan 0.251mg 0.181mg 0%
Threonine 0.931mg 1.101mg 0%
Isoleucine 0.918mg 1.253mg 0%
Leucine 1.661mg 2.192mg 0%
Lysine 1.775mg 2.328mg 0%
Methionine 0.553mg 0.717mg 0%
Phenylalanine 0.904mg 1.088mg 0%
Valine 0.908mg 1.367mg 0%
Histidine 0.75mg 0.879mg 0%

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
29% 18% 52%
Protein: 28.82 g
Fats: 18.42 g
Carbs: 0 g
Water: 52.48 g
Other: 0.28 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.9%
Contains more OtherOther +1460.7%
Contains more ProteinProtein +37.7%
Contains more FatsFats +233.1%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.305 g
Monounsaturated fat: Mono. Fat 7.934 g
Polyunsaturated fat: Poly. Fat 0.681 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Mono. FatMonounsaturated fat +202.8%
Contains more Poly. FatPolyunsaturated fat +26.1%

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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. Brisket - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169488/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.