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  6. Ham vs. Lamb shoulder

Ham vs. Lamb shoulder — In-Depth Nutrition Comparison

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Significant differences between ham and lamb shoulder

  • Ham has more vitamin B1 and vitamin B6; however, lamb shoulder is richer in vitamin B12, vitamin B3, zinc, selenium, and iron.
  • Lamb shoulder covers your daily vitamin B12 needs 79% more than ham.
  • Lamb shoulder has 19 times less sodium than ham. Ham has 1203mg of sodium, while lamb shoulder has 65mg.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Lamb, domestic, shoulder, arm, separable lean, and fat, trimmed to 1/4" fat, choice, cooked, roasted.

Infographic

Ham vs Lamb shoulder 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 23% 76% 38% 122% 78% 8.5% 2.7% 139%
Contains more ManganeseManganese +157.1%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +125%
Contains more IronIron +37.2%
Contains more CopperCopper +43%
Contains more ZincZinc +55.6%
Contains less SodiumSodium -94.6%
Contains more SeleniumSelenium +30.3%
~equal in Potassium ~259mg
~equal in Phosphorus ~183mg

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
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% 2.8% 0% 23% 58% 125% 43% 28% 319% 0% 15% 0%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin B5Vitamin B5 +76.2%
Contains more Vitamin B12Vitamin B12 +292.3%
Contains more FolateFolate +566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Lamb shoulder DV% diff.
Vitamin B12 0.65µg 2.55µg 79%
Vitamin B1 0.754mg 0.09mg 55%
Sodium 1203mg 65mg 49%
Saturated fat 1.81g 8.74g 32%
Fats 5.53g 20.24g 23%
Vitamin B6 0.4mg 0.12mg 22%
Vitamin B3 4.023mg 6.66mg 16%
Choline 85.1mg 15%
Zinc 2.88mg 4.48mg 15%
Monounsaturated fat 2.62g 8.3g 14%
Cholesterol 53mg 92mg 13%
Selenium 19.5µg 25.4µg 11%
Polyunsaturated fat 0.54g 1.61g 7%
Calories 145kcal 279kcal 7%
Iron 1.48mg 2.03mg 7%
Vitamin B5 0.403mg 0.71mg 6%
Folate 3µg 20µg 4%
Vitamin D 0.8µg 4%
Vitamin D 32IU 4%
Copper 0.079mg 0.113mg 4%
Vitamin B2 0.202mg 0.25mg 4%
Protein 20.93g 22.53g 3%
Phosphorus 196mg 183mg 2%
Magnesium 14mg 23mg 2%
Calcium 8mg 18mg 1%
Potassium 287mg 259mg 1%
Vitamin E 0.25mg 0.14mg 1%
Manganese 0.054mg 0.021mg 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Tryptophan 0.251mg 0.263mg 0%
Threonine 0.931mg 0.964mg 0%
Isoleucine 0.918mg 1.087mg 0%
Leucine 1.661mg 1.753mg 0%
Lysine 1.775mg 1.99mg 0%
Methionine 0.553mg 0.578mg 0%
Phenylalanine 0.904mg 0.917mg 0%
Valine 0.908mg 1.216mg 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% 20% 56%
Protein: 22.53 g
Fats: 20.24 g
Carbs: 0 g
Water: 55.92 g
Other: 1.31 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21%
Contains more OtherOther +233.6%
Contains more FatsFats +266%
~equal in Protein ~22.53g

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% 45% 9%
Saturated fat: Sat. Fat 8.74 g
Monounsaturated fat: Mono. Fat 8.3 g
Polyunsaturated fat: Poly. Fat 1.61 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +216.8%
Contains more Poly. FatPolyunsaturated fat +198.1%

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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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174329/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.