Ham vs. Luncheon meat — In-Depth Nutrition Comparison
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How are ham and luncheon meat different?
- Ham is richer in vitamin B1, vitamin B6, zinc, and iron, while luncheon meat is higher in selenium, vitamin B12, and vitamin B3.
- Ham covers your daily need for vitamin B1, 52% more than luncheon meat.
- Ham contains 2 times more iron than luncheon meat. Ham contains 1.48mg of iron, while luncheon meat contains 0.97mg.
- Luncheon meat is lower in sodium.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and USDA Commodity, luncheon meat, canned types were used in this article.
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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 CalciumCalcium | +60% |
| Contains more IronIron | +52.6% |
| Contains more CopperCopper | +163.3% |
| Contains more ZincZinc | +34% |
| Contains more PhosphorusPhosphorus | +15.3% |
| Contains more ManganeseManganese | +45.9% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains less SodiumSodium | -31.8% |
| Contains more SeleniumSelenium | +96.4% |
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 | +56.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +489.1% |
| Contains more Vitamin B6Vitamin B6 | +47.1% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +33.2% |
| Contains more Vitamin B3Vitamin B3 | +29.9% |
| Contains more Vitamin B5Vitamin B5 | +52.1% |
| Contains more Vitamin B12Vitamin B12 | +41.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
17.5 g
Fats:
12.77 g
Carbs:
1.04 g
Water:
65.87 g
Other:
2.82 g
| Contains more ProteinProtein | +19.6% |
| Contains more CarbsCarbs | +44.2% |
| Contains more OtherOther | +55% |
| Contains more FatsFats | +130.9% |
~equal in
Water
~65.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
3.944 g
Monounsaturated fat:
Mono. Fat
5.685 g
Polyunsaturated fat:
Poly. Fat
1.565 g
| Contains less Sat. FatSaturated fat | -54.1% |
| Contains more Mono. FatMonounsaturated fat | +117% |
| Contains more Poly. FatPolyunsaturated fat | +189.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.754mg | 0.128mg | 52% |
| Selenium | 19.5µg | 38.3µg | 34% |
| Sodium | 1203mg | 820mg | 17% |
| Fats | 5.53g | 12.77g | 11% |
| Vitamin B12 | 0.65µg | 0.92µg | 11% |
| Saturated fat | 1.81g | 3.944g | 10% |
| Vitamin B6 | 0.4mg | 0.272mg | 10% |
| Vitamin B3 | 4.023mg | 5.225mg | 8% |
| Monounsaturated fat | 2.62g | 5.685g | 8% |
| Cholesterol | 53mg | 78mg | 8% |
| Polyunsaturated fat | 0.54g | 1.565g | 7% |
| Protein | 20.93g | 17.5g | 7% |
| Zinc | 2.88mg | 2.15mg | 7% |
| Iron | 1.48mg | 0.97mg | 6% |
| Copper | 0.079mg | 0.03mg | 5% |
| Phosphorus | 196mg | 170mg | 4% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin B5 | 0.403mg | 0.613mg | 4% |
| Choline | 85.1mg | 63.9mg | 4% |
| Vitamin D | 32IU | 4% | |
| Calories | 145kcal | 189kcal | 2% |
| Folate | 3µg | 0µg | 1% |
| Vitamin B2 | 0.202mg | 0.213mg | 1% |
| Manganese | 0.054mg | 0.037mg | 1% |
| Vitamin E | 0.25mg | 0.16mg | 1% |
| Magnesium | 14mg | 18mg | 1% |
| Carbs | 1.5g | 1.04g | 0% |
| Net carbs | 1.5g | 1.04g | N/A |
| Calcium | 8mg | 5mg | 0% |
| Potassium | 287mg | 300mg | 0% |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% | |
| Omega-6 - Eicosadienoic acid | 0.055g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
33%
Minerals Daily Need Coverage Score
55%
54%
Comparison summary
Which food contains less Sodium?
Luncheon meat contains less Sodium (difference - 383mg)
Which food is lower in glycemic index?
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Luncheon meat is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 2.134g)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is richer in vitamins?
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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.