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Ham vs Corned beef - In-Depth Nutrition Comparison

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Differences between Ham and Corned beef

  • Ham has more Vitamin B1, Vitamin B6, and Phosphorus, while Corned beef has more Vitamin B12, Selenium, Zinc, and Copper.
  • Ham's daily need coverage for Vitamin B1 is 61% higher.
  • Corned beef contains 2 times less Vitamin B6 than Ham. Ham contains 0.4mg of Vitamin B6, while Corned beef contains 0.23mg.
  • The amount of Sodium in Corned beef is lower.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, cured, corned beef, brisket, cooked.

Infographic

Ham vs Corned beef 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
Contains more Magnesium +16.7%
Contains more Phosphorus +56.8%
Contains more Potassium +97.9%
Contains more Iron +25.7%
Contains less Sodium -19.1%
Contains more Zinc +59%
Contains more Copper +94.9%
Equal in Calcium - 8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 70% 9% 54% 13% 127% 125% 52%
Contains more Magnesium +16.7%
Contains more Phosphorus +56.8%
Contains more Potassium +97.9%
Contains more Iron +25.7%
Contains less Sodium -19.1%
Contains more Zinc +59%
Contains more Copper +94.9%
Equal in Calcium - 8

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
6
:
Contains more Vitamin E +56.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B6 +73.9%
Contains more Folate +100%
Contains more Vitamin B12 +150.8%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 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% 4% 3% 0% 7% 40% 57% 26% 54% 5% 204% 4%
Contains more Vitamin E +56.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B6 +73.9%
Contains more Folate +100%
Contains more Vitamin B12 +150.8%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 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 Corned beef
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price 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 Corned beef Opinion
Net carbs 1.5g 0.47g Ham
Protein 20.93g 18.17g Ham
Fats 5.53g 18.98g Corned beef
Carbs 1.5g 0.47g Ham
Calories 145kcal 251kcal Corned beef
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 8mg
Iron 1.48mg 1.86mg Corned beef
Magnesium 14mg 12mg Ham
Phosphorus 196mg 125mg Ham
Potassium 287mg 145mg Ham
Sodium 1203mg 973mg Corned beef
Zinc 2.88mg 4.58mg Corned beef
Copper 0.079mg 0.154mg Corned beef
Vitamin A 0IU 0IU
Vitamin E 0.25mg 0.16mg Ham
Vitamin D 32IU 4IU Ham
Vitamin D 0.8µg 0.1µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.026mg Ham
Vitamin B2 0.202mg 0.17mg Ham
Vitamin B3 4.023mg 3.03mg Ham
Vitamin B5 0.403mg 0.42mg Corned beef
Vitamin B6 0.4mg 0.23mg Ham
Folate 3µg 6µg Corned beef
Vitamin B12 0.65µg 1.63µg Corned beef
Vitamin K 0µg 1.5µg Corned beef
Tryptophan 0.251mg 0.119mg Ham
Threonine 0.931mg 0.726mg Ham
Isoleucine 0.918mg 0.827mg Ham
Leucine 1.661mg 1.445mg Ham
Lysine 1.775mg 1.536mg Ham
Methionine 0.553mg 0.473mg Ham
Phenylalanine 0.904mg 0.718mg Ham
Valine 0.908mg 0.901mg Ham
Histidine 0.75mg 0.58mg Ham
Cholesterol 53mg 98mg Ham
Trans Fat g g
Saturated Fat 1.81g 6.34g Ham
Monounsaturated Fat 2.62g 9.22g Corned beef
Polyunsaturated fat 0.54g 0.67g Corned beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Corned beef
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
33
Corned beef
Mineral Summary Score
55
Ham
56
Corned beef

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
109%
Corned beef
Carbohydrates
2%
Ham
0%
Corned beef
Fats
26%
Ham
88%
Corned beef

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.53g)
Which food contains less Sodium?
Corned beef
Corned beef contains less Sodium (difference - 230mg)
Which food is cheaper?
Corned beef
Corned beef is cheaper (difference - $0.5)
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

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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.