Ham vs. Lamb leg — In-Depth Nutrition Comparison
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A recap on differences between ham and lamb leg
- Ham has more vitamin B1 and vitamin B6; however, lamb leg is higher in vitamin B12, vitamin B3, and vitamin B5.
- Lamb leg covers your daily vitamin B12 needs 77% more than ham.
- Lamb leg contains 21 times less sodium than ham. Ham contains 1203mg of sodium, while lamb leg contains 56mg.
Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Lamb, domestic, leg, whole (shank and sirloin), separable lean, and fat, trimmed to 1/4" fat, choice, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +15.3% |
| Contains more PhosphorusPhosphorus | +15.3% |
| Contains more ManganeseManganese | +170% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +12.5% |
| Contains more IronIron | +12.2% |
| Contains more CopperCopper | +43% |
| Contains more ZincZinc | +15.3% |
| Contains less SodiumSodium | -95.3% |
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.
| Contains more Vitamin EVitamin E | +19% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +480% |
| Contains more Vitamin B6Vitamin B6 | +166.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.9% |
| Contains more Vitamin B3Vitamin B3 | +55.6% |
| Contains more Vitamin B5Vitamin B5 | +71.2% |
| Contains more Vitamin B12Vitamin B12 | +284.6% |
| Contains more FolateFolate | +533.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 2.5µg | 77% |
| Vitamin B1 | 0.754mg | 0.13mg | 52% |
| Sodium | 1203mg | 56mg | 50% |
| Saturated fat | 1.81g | 7.43g | 26% |
| Vitamin B6 | 0.4mg | 0.15mg | 19% |
| Fats | 5.53g | 17.07g | 18% |
| Choline | 85.1mg | 15% | |
| Vitamin B3 | 4.023mg | 6.26mg | 14% |
| Monounsaturated fat | 2.62g | 7g | 11% |
| Vitamin B5 | 0.403mg | 0.69mg | 6% |
| Protein | 20.93g | 17.91g | 6% |
| Polyunsaturated fat | 0.54g | 1.35g | 5% |
| Cholesterol | 53mg | 69mg | 5% |
| Vitamin D | 0.8µg | 4% | |
| Folate | 3µg | 19µg | 4% |
| Calories | 145kcal | 230kcal | 4% |
| Vitamin D | 32IU | 4% | |
| Phosphorus | 196mg | 170mg | 4% |
| Zinc | 2.88mg | 3.32mg | 4% |
| Copper | 0.079mg | 0.113mg | 4% |
| Selenium | 19.5µg | 20.7µg | 2% |
| Vitamin B2 | 0.202mg | 0.23mg | 2% |
| Iron | 1.48mg | 1.66mg | 2% |
| Magnesium | 14mg | 23mg | 2% |
| Potassium | 287mg | 249mg | 1% |
| Manganese | 0.054mg | 0.02mg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Calcium | 8mg | 9mg | 0% |
| Vitamin E | 0.25mg | 0.21mg | 0% |
| Tryptophan | 0.251mg | 0.209mg | 0% |
| Threonine | 0.931mg | 0.767mg | 0% |
| Isoleucine | 0.918mg | 0.864mg | 0% |
| Leucine | 1.661mg | 1.393mg | 0% |
| Lysine | 1.775mg | 1.582mg | 0% |
| Methionine | 0.553mg | 0.46mg | 0% |
| Phenylalanine | 0.904mg | 0.729mg | 0% |
| Valine | 0.908mg | 0.967mg | 0% |
| Histidine | 0.75mg | 0.567mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +16.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +524.3% |
| Contains more FatsFats | +208.7% |
~equal in
Water
~64.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.6% |
| Contains more Mono. FatMonounsaturated fat | +167.2% |
| Contains more Poly. FatPolyunsaturated fat | +150% |
