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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.

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

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 Vitamin B12 +273.8%
Contains more Vitamin K +∞%
Contains more Folate +133.3%
Equal in Vitamin B3 - 3.94
Equal in Vitamin B6 - 0.42
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 7% 0% 25% 40% 74% 21% 97% 304% 4% 6%
Contains more Vitamin B1 +654%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B5 +15.1%
Contains more Vitamin E +28%
Contains more Vitamin B12 +273.8%
Contains more Vitamin K +∞%
Contains more Folate +133.3%
Equal in Vitamin B3 - 3.94
Equal in Vitamin B6 - 0.42

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
126%
Ham
124%
Brisket
Carbohydrates
2%
Ham
0%
Brisket
Fats
26%
Ham
34%
Brisket

Comparison summary table

Pay attention at 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 Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Brisket
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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 Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Brisket Opinion
Calories 145 155 Brisket
Protein 20.93 20.72 Ham
Fats 5.53 7.37 Brisket
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 62 Ham
Vitamin D 32 Ham
Iron 1.48 1.92 Brisket
Calcium 8 5 Ham
Potassium 287 330 Brisket
Magnesium 14 23 Brisket
Sugars 0 0
Fiber 0 0
Copper 0.079 0.08 Brisket
Zinc 2.88 4.31 Brisket
Starch
Phosphorus 196 201 Brisket
Sodium 1203 79 Brisket
Vitamin A 0 0
Vitamin E 0.25 0.32 Brisket
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.1 Ham
Vitamin B2 0.202 0.17 Ham
Vitamin B3 4.023 3.94 Ham
Vitamin B5 0.403 0.35 Ham
Vitamin B6 0.4 0.42 Brisket
Vitamin B12 0.65 2.43 Brisket
Vitamin K 0 1.3 Brisket
Folate 3 7 Brisket
Trans Fat
Saturated Fat 1.81 2.59 Ham
Monounsaturated Fat 2.62 3.46 Brisket
Polyunsaturated fat 0.54 0.23 Ham
Tryptophan 0.251 0.232 Ham
Threonine 0.931 0.905 Ham
Isoleucine 0.918 0.931 Brisket
Leucine 1.661 1.637 Ham
Lysine 1.775 1.724 Ham
Methionine 0.553 0.53 Ham
Phenylalanine 0.904 0.809 Ham
Valine 0.908 1.008 Brisket
Histidine 0.75 0.709 Ham
Fructose

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 of 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.