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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
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
4
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 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +97.9%
Contains more PhosphorusPhosphorus +56.8%
Contains more ManganeseManganese +145.5%
Contains more IronIron +25.7%
Contains more CopperCopper +94.9%
Contains more ZincZinc +59%
Contains less SodiumSodium -19.1%
Contains more SeleniumSelenium +68.2%
~equal in Calcium ~8mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
Contains more Vitamin EVitamin E +56.3%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +2800%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more CholineCholine +23%
Contains more Vitamin B12Vitamin B12 +150.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.42mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 g
Contains more ProteinProtein +15.2%
Contains more CarbsCarbs +219.1%
Contains more WaterWater +13.2%
Contains more OtherOther +68.7%
Contains more FatsFats +243.2%

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
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 g
Contains less Sat. FatSaturated fat -71.5%
Contains more Mono. FatMonounsaturated fat +251.9%
Contains more Poly. FatPolyunsaturated fat +24.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham 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 DV% diff.
Vitamin B1 0.754mg 0.026mg 61%
Vitamin B12 0.65µg 1.63µg 41%
Selenium 19.5µg 32.8µg 24%
Fats 5.53g 18.98g 21%
Saturated fat 1.81g 6.34g 21%
Monounsaturated fat 2.62g 9.22g 17%
Cholesterol 53mg 98mg 15%
Zinc 2.88mg 4.58mg 15%
Vitamin B6 0.4mg 0.23mg 13%
Sodium 1203mg 973mg 10%
Phosphorus 196mg 125mg 10%
Copper 0.079mg 0.154mg 8%
Vitamin B3 4.023mg 3.03mg 6%
Protein 20.93g 18.17g 6%
Calories 145kcal 251kcal 5%
Iron 1.48mg 1.86mg 5%
Potassium 287mg 145mg 4%
Vitamin D 0.8µg 0.1µg 4%
Vitamin D 32IU 4IU 4%
Choline 85.1mg 69.2mg 3%
Vitamin B2 0.202mg 0.17mg 2%
Manganese 0.054mg 0.022mg 1%
Vitamin K 0µg 1.5µg 1%
Folate 3µg 6µg 1%
Polyunsaturated fat 0.54g 0.67g 1%
Vitamin E 0.25mg 0.16mg 1%
Carbs 1.5g 0.47g 0%
Net carbs 1.5g 0.47g N/A
Magnesium 14mg 12mg 0%
Calcium 8mg 8mg 0%
Vitamin B5 0.403mg 0.42mg 0%
Tryptophan 0.251mg 0.119mg 0%
Threonine 0.931mg 0.726mg 0%
Isoleucine 0.918mg 0.827mg 0%
Leucine 1.661mg 1.445mg 0%
Lysine 1.775mg 1.536mg 0%
Methionine 0.553mg 0.473mg 0%
Phenylalanine 0.904mg 0.718mg 0%
Valine 0.908mg 0.901mg 0%
Histidine 0.75mg 0.58mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Corned beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
44%
Ham
33%
Corned beef
Minerals Daily Need Coverage Score
55%
Ham
63%
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

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. 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.