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  6. Ham vs. Lamb ribs

Ham vs. Lamb ribs — In-Depth Nutrition Comparison

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A recap on differences between Ham and Lamb ribs

  • Ham has more Vitamin B1, and Vitamin B6, however, Lamb ribs is higher in Vitamin B12, Vitamin B3, and Zinc.
  • Lamb ribs covers your daily Vitamin B12 needs 66% more than Ham.
  • Lamb ribs contains 16 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Lamb ribs contains 73mg.

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

Infographic

Ham vs Lamb ribs 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
3
:
7
Lamb ribs
Lamb ribs
Contains more Phosphorus +18.1%
Contains more Manganese +184.2%
Contains more Calcium +175%
Contains more Magnesium +42.9%
Contains less Sodium -93.9%
Contains more Zinc +21.2%
Contains more Copper +45.6%
Contains more Selenium +11.8%
Equal in Iron - 1.6
Equal in Potassium - 271
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Lamb ribs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 60% 15% 72% 24% 10% 96% 39% 3% 119%
Contains more Phosphorus +18.1%
Contains more Manganese +184.2%
Contains more Calcium +175%
Contains more Magnesium +42.9%
Contains less Sodium -93.9%
Contains more Zinc +21.2%
Contains more Copper +45.6%
Contains more Selenium +11.8%
Equal in Iron - 1.6
Equal in Potassium - 271

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
5
:
5
Lamb ribs
Lamb ribs
Contains more Vitamin E +150%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B6 +263.6%
Contains more Vitamin B3 +67.8%
Contains more Vitamin B5 +56.3%
Contains more Folate +400%
Contains more Vitamin B12 +243.1%
Equal in Vitamin B2 - 0.21
Ham
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%
Lamb ribs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 23% 49% 127% 38% 26% 12% 279% 0%
Contains more Vitamin E +150%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B6 +263.6%
Contains more Vitamin B3 +67.8%
Contains more Vitamin B5 +56.3%
Contains more Folate +400%
Contains more Vitamin B12 +243.1%
Equal in Vitamin B2 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Lamb ribs
Lamb ribs
Contains more Carbs +∞%
Contains more Water +41.3%
Contains more Other +273.5%
Contains more Fats +439.2%
Equal in Protein - 21.12
Ham
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 ribs
21% 30% 48%
Protein: 21.12 g
Fats: 29.82 g
Carbs: 0 g
Water: 47.89 g
Other: 1.17 g
Contains more Carbs +∞%
Contains more Water +41.3%
Contains more Other +273.5%
Contains more Fats +439.2%
Equal in Protein - 21.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Lamb ribs
Lamb ribs
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +377.9%
Contains more Polyunsaturated fat +301.9%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Lamb ribs
47% 46% 8%
Saturated Fat: 12.77 g
Monounsaturated Fat: 12.52 g
Polyunsaturated fat: 2.17 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +377.9%
Contains more Polyunsaturated fat +301.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Lamb ribs
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Lamb ribs Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 21.12g Lamb ribs
Fats 5.53g 29.82g Lamb ribs
Carbs 1.5g 0g Ham
Calories 145kcal 359kcal Lamb ribs
Calcium 8mg 22mg Lamb ribs
Iron 1.48mg 1.6mg Lamb ribs
Magnesium 14mg 20mg Lamb ribs
Phosphorus 196mg 166mg Ham
Potassium 287mg 271mg Ham
Sodium 1203mg 73mg Lamb ribs
Zinc 2.88mg 3.49mg Lamb ribs
Copper 0.079mg 0.115mg Lamb ribs
Manganese 0.054mg 0.019mg Ham
Selenium 19.5µg 21.8µg Lamb ribs
Vitamin E 0.25mg 0.1mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.09mg Ham
Vitamin B2 0.202mg 0.21mg Lamb ribs
Vitamin B3 4.023mg 6.75mg Lamb ribs
Vitamin B5 0.403mg 0.63mg Lamb ribs
Vitamin B6 0.4mg 0.11mg Ham
Folate 3µg 15µg Lamb ribs
Vitamin B12 0.65µg 2.23µg Lamb ribs
Tryptophan 0.251mg 0.247mg Ham
Threonine 0.931mg 0.904mg Ham
Isoleucine 0.918mg 1.019mg Lamb ribs
Leucine 1.661mg 1.642mg Ham
Lysine 1.775mg 1.865mg Lamb ribs
Methionine 0.553mg 0.542mg Ham
Phenylalanine 0.904mg 0.86mg Ham
Valine 0.908mg 1.139mg Lamb ribs
Histidine 0.75mg 0.669mg Ham
Cholesterol 53mg 97mg Ham
Saturated Fat 1.81g 12.77g Ham
Monounsaturated Fat 2.62g 12.52g Lamb ribs
Polyunsaturated fat 0.54g 2.17g Lamb ribs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Lamb ribs
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Ham
46%
Lamb ribs
Minerals Daily Need Coverage Score
55%
Ham
44%
Lamb ribs

Comparison summary

Which food is lower in Sugar?
Lamb ribs
Lamb ribs is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lamb ribs
Lamb ribs contains less Sodium (difference - 1130mg)
Which food is cheaper?
Lamb ribs
Lamb ribs is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 44mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 10.96g)
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. Lamb ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174323/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.