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Ham vs. Lamb loin — In-Depth Nutrition Comparison

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How are ham and lamb loin different?

  • Ham is higher in vitamin B1 and vitamin B6; however, lamb loin is richer in vitamin B12, vitamin B3, selenium, and iron.
  • Daily need coverage for vitamin B12 for lamb loin is 65% higher.
  • Ham contains 19 times more sodium than lamb loin. While ham contains 1203mg of sodium, lamb loin contains only 64mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Lamb, domestic, loin, separable lean, and fat, trimmed to 1/4" fat, choice, cooked, roasted are the varieties used in this article.

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Ham vs Lamb loin 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
2
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 16% 5.4% 22% 80% 40% 93% 77% 8.3% 2.6% 134%
Contains more PotassiumPotassium +16.7%
Contains more ManganeseManganese +170%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +125%
Contains more IronIron +43.2%
Contains more CopperCopper +50.6%
Contains more ZincZinc +18.4%
Contains less SodiumSodium -94.7%
Contains more SeleniumSelenium +26.2%
~equal in Phosphorus ~180mg

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 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% 2.2% 1.5% 25% 55% 133% 39% 25% 276% 12% 14% 48%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B6Vitamin B6 +263.6%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin B12Vitamin B12 +240%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Choline ~88.4mg

All nutrients comparison - raw data values

Nutrient Ham Lamb loin DV% diff.
Vitamin B12 0.65µg 2.21µg 65%
Vitamin B1 0.754mg 0.1mg 55%
Sodium 1203mg 64mg 50%
Saturated fat 1.81g 10.24g 38%
Fats 5.53g 23.59g 28%
Vitamin B6 0.4mg 0.11mg 22%
Vitamin B3 4.023mg 7.1mg 19%
Monounsaturated fat 2.62g 9.68g 18%
Cholesterol 53mg 95mg 14%
Polyunsaturated fat 0.54g 1.87g 9%
Selenium 19.5µg 24.6µg 9%
Calories 145kcal 309kcal 8%
Iron 1.48mg 2.12mg 8%
Zinc 2.88mg 3.41mg 5%
Vitamin B5 0.403mg 0.65mg 5%
Copper 0.079mg 0.119mg 4%
Vitamin K 0µg 4.7µg 4%
Folate 3µg 19µg 4%
Vitamin D 0.8µg 0.1µg 4%
Vitamin D 32IU 2IU 4%
Vitamin B2 0.202mg 0.24mg 3%
Protein 20.93g 22.55g 3%
Phosphorus 196mg 180mg 2%
Magnesium 14mg 23mg 2%
Manganese 0.054mg 0.02mg 1%
Vitamin E 0.25mg 0.11mg 1%
Potassium 287mg 246mg 1%
Calcium 8mg 18mg 1%
Choline 85.1mg 88.4mg 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Tryptophan 0.251mg 0.264mg 0%
Threonine 0.931mg 0.965mg 0%
Isoleucine 0.918mg 1.088mg 0%
Leucine 1.661mg 1.754mg 0%
Lysine 1.775mg 1.991mg 0%
Methionine 0.553mg 0.579mg 0%
Phenylalanine 0.904mg 0.918mg 0%
Valine 0.908mg 1.217mg 0%
Histidine 0.75mg 0.714mg 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
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.9%
Contains more OtherOther +221.3%
Contains more FatsFats +326.6%
~equal in Protein ~22.55g

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
47% 44% 9%
Saturated fat: Sat. Fat 10.24 g
Monounsaturated fat: Mono. Fat 9.68 g
Polyunsaturated fat: Poly. Fat 1.87 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +269.5%
Contains more Poly. FatPolyunsaturated fat +246.3%

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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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/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.