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Ham vs. Brisket raw — In-Depth Nutrition Comparison

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What are the differences between Ham and Brisket raw?

  • Ham is higher in Vitamin B1, and Selenium, yet Brisket raw is higher in Vitamin B12, Zinc, Iron, and Monounsaturated Fat.
  • Brisket raw's daily need coverage for Vitamin B12 is 74% more.
  • Ham has 15 times more Sodium than Brisket raw. While Ham has 1203mg of Sodium, Brisket raw 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 raw 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.
Contains more Calcium +60%
Contains more Manganese +285.7%
Contains more Selenium +18.9%
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 Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 72% 17% 87% 30% 11% 118% 27% 2% 90%
Contains more Calcium +60%
Contains more Manganese +285.7%
Contains more Selenium +18.9%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +169.8%
Contains more Fats +33.3%
Equal in Protein - 20.72
Equal in Water - 70.29
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
Contains more Carbs +∞%
Contains more Other +169.8%
Contains more Fats +33.3%
Equal in Protein - 20.72
Equal in Water - 70.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.1%
Contains more Polyunsaturated fat +134.8%
Contains more Monounsaturated Fat +32.1%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
41% 55% 4%
Saturated Fat: 2.59 g
Monounsaturated Fat: 3.46 g
Polyunsaturated fat: 0.23 g
Contains less Saturated Fat -30.1%
Contains more Polyunsaturated fat +134.8%
Contains more Monounsaturated Fat +32.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Brisket raw Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 20.72g Ham
Fats 5.53g 7.37g Brisket raw
Carbs 1.5g 0g Ham
Calories 145kcal 155kcal Brisket raw
Calcium 8mg 5mg Ham
Iron 1.48mg 1.92mg Brisket raw
Magnesium 14mg 23mg Brisket raw
Phosphorus 196mg 201mg Brisket raw
Potassium 287mg 330mg Brisket raw
Sodium 1203mg 79mg Brisket raw
Zinc 2.88mg 4.31mg Brisket raw
Copper 0.079mg 0.08mg Brisket raw
Manganese 0.054mg 0.014mg Ham
Selenium 19.5µg 16.4µg Ham
Vitamin E 0.25mg 0.32mg Brisket raw
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
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 raw
Folate 3µg 7µg Brisket raw
Vitamin B12 0.65µg 2.43µg Brisket raw
Vitamin K 0µg 1.3µg Brisket raw
Tryptophan 0.251mg 0.232mg Ham
Threonine 0.931mg 0.905mg Ham
Isoleucine 0.918mg 0.931mg Brisket raw
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 raw
Histidine 0.75mg 0.709mg Ham
Cholesterol 53mg 62mg Ham
Saturated Fat 1.81g 2.59g Ham
Monounsaturated Fat 2.62g 3.46g Brisket raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
45%
Ham
48%
Brisket raw
Minerals Daily Need Coverage Score
55%
Ham
45%
Brisket raw

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 raw
Brisket raw contains less Sodium (difference - 1124mg)
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 minerals?
?
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.
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

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 raw - 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.