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Ham vs Ground meat - In-Depth Nutrition Comparison

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How are Ham and Ground meat different?

  • Ham is higher in Vitamin B1, and Vitamin B6, however Ground meat is richer in Vitamin B12, Zinc, and Iron.
  • Daily need coverage for Vitamin B12 from Ground meat is 77% higher.
  • Ham contains 16 times more Sodium than Ground meat. While Ham contains 1203mg of Sodium, Ground meat contains only 73mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked are the varieties used in this article.

Infographic

Ham vs Ground meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +18.1%
Contains more Potassium +19.1%
Contains more Calcium +312.5%
Contains more Iron +53.4%
Contains more Magnesium +21.4%
Contains less Sodium -93.9%
Contains more Zinc +102.8%
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 86% 13% 72% 22% 10% 160% 27%
Contains more Phosphorus +18.1%
Contains more Potassium +19.1%
Contains more Calcium +312.5%
Contains more Iron +53.4%
Contains more Magnesium +21.4%
Contains less Sodium -93.9%
Contains more Zinc +102.8%
Equal in Copper - 0.079

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 E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1378.4%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B6 +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +27%
Contains more Folate +133.3%
Contains more Vitamin B12 +283.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.026
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 1% 3% 0% 0% 13% 40% 76% 31% 72% 6% 312% 8%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1378.4%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B6 +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +27%
Contains more Folate +133.3%
Contains more Vitamin B12 +283.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.026

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 Ground meat
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 Ground meat Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 23.87g Ground meat
Fats 5.53g 15.37g Ground meat
Carbs 1.5g 0g Ham
Calories 145kcal 241kcal Ground meat
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 33mg Ground meat
Iron 1.48mg 2.27mg Ground meat
Magnesium 14mg 17mg Ground meat
Phosphorus 196mg 166mg Ham
Potassium 287mg 241mg Ham
Sodium 1203mg 73mg Ground meat
Zinc 2.88mg 5.84mg Ground meat
Copper 0.079mg 0.079mg
Vitamin A 0IU 9IU Ground meat
Vitamin E 0.25mg 0.12mg Ham
Vitamin D 32IU 2IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.051mg Ham
Vitamin B2 0.202mg 0.171mg Ham
Vitamin B3 4.023mg 4.026mg Ground meat
Vitamin B5 0.403mg 0.512mg Ground meat
Vitamin B6 0.4mg 0.311mg Ham
Folate 3µg 7µg Ground meat
Vitamin B12 0.65µg 2.49µg Ground meat
Vitamin K 0µg 2.9µg Ground meat
Tryptophan 0.251mg 0.121mg Ham
Threonine 0.931mg 0.923mg Ham
Isoleucine 0.918mg 1.055mg Ground meat
Leucine 1.661mg 1.861mg Ground meat
Lysine 1.775mg 1.976mg Ground meat
Methionine 0.553mg 0.614mg Ground meat
Phenylalanine 0.904mg 0.931mg Ground meat
Valine 0.908mg 1.172mg Ground meat
Histidine 0.75mg 0.775mg Ground meat
Cholesterol 53mg 88mg Ham
Trans Fat g 1.173g Ham
Saturated Fat 1.81g 6.073g Ham
Monounsaturated Fat 2.62g 7.322g Ground meat
Polyunsaturated fat 0.54g 0.408g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Ground meat
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
46
Ground meat
Mineral Summary Score
55
Ham
49
Ground meat

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
143%
Ground meat
Carbohydrates
2%
Ham
0%
Ground meat
Fats
26%
Ham
71%
Ground meat

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.263g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Ground meat
Ground meat contains less Sodium (difference - 1130mg)
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. Ground meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.