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  6. Ham vs. Lamb

Ham vs. Lamb — In-Depth Nutrition Comparison

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What are the main differences between ham and lamb?

  • Ham is richer in vitamin B1 and vitamin B6, yet lamb is richer in vitamin B12, vitamin B3, zinc, selenium, and vitamin B5.
  • Lamb's daily need coverage for vitamin B12 is 79% higher.
  • Ham has 17 times more sodium than lamb. Ham has 1203mg of sodium, while lamb has 72mg.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked types in this comparison.

Infographic

Ham vs Lamb 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
1
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%
Lamb
Lamb
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more ManganeseManganese +145.5%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +112.5%
Contains more IronIron +27%
Contains more CopperCopper +50.6%
Contains more ZincZinc +54.9%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +35.4%
~equal in Potassium ~310mg
~equal in Phosphorus ~188mg

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Lamb
Lamb
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more Vitamin B12Vitamin B12 +292.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Ham Lamb DV% diff.
Vitamin B12 0.65µg 2.55µg 79%
Vitamin B1 0.754mg 0.1mg 55%
Sodium 1203mg 72mg 49%
Saturated fat 1.81g 8.83g 32%
Fats 5.53g 20.94g 24%
Vitamin B6 0.4mg 0.13mg 21%
Vitamin B3 4.023mg 6.66mg 16%
Monounsaturated fat 2.62g 8.82g 16%
Cholesterol 53mg 97mg 15%
Zinc 2.88mg 4.46mg 14%
Selenium 19.5µg 26.4µg 13%
Calories 145kcal 294kcal 7%
Protein 20.93g 24.52g 7%
Polyunsaturated fat 0.54g 1.51g 6%
Iron 1.48mg 1.88mg 5%
Vitamin B5 0.403mg 0.66mg 5%
Vitamin D* 32 IU 2 IU 4%
Vitamin D 0.8µg 0.1µg 4%
Copper 0.079mg 0.119mg 4%
Vitamin B2 0.202mg 0.25mg 4%
Vitamin K 0µg 4.6µg 4%
Folate 3µg 18µg 4%
Magnesium 14mg 23mg 2%
Choline 85.1mg 93.7mg 2%
Carbs 1.5g 0g 1%
Calcium 8mg 17mg 1%
Potassium 287mg 310mg 1%
Phosphorus 196mg 188mg 1%
Vitamin E 0.25mg 0.14mg 1%
Manganese 0.054mg 0.022mg 1%
Protein per 100 calories 14g 8.3g N/A
Calories per 10 g protein 69kcal 120kcal N/A
Weight per 100 calories 69g 34g N/A
Unsaturated / Saturated Fat ratio 1.7 1.2 N/A
Net carbs 1.5g 0g N/A
Tryptophan 0.251mg 0.287mg 0%
Threonine 0.931mg 1.05mg 0%
Isoleucine 0.918mg 1.183mg 0%
Leucine 1.661mg 1.908mg 0%
Lysine 1.775mg 2.166mg 0%
Methionine 0.553mg 0.629mg 0%
Phenylalanine 0.904mg 0.998mg 0%
Valine 0.908mg 1.323mg 0%
Histidine 0.75mg 0.777mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +26%
Contains more OtherOther +432.9%
Contains more ProteinProtein +17.2%
Contains more FatsFats +278.7%

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
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Mono. FatMonounsaturated fat +236.6%
Contains more Poly. FatPolyunsaturated fat +179.6%

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.