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  6. Ham vs. Luncheon meat

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.

Infographic

Ham vs Luncheon meat 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
6
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 13% 1.5% 26% 36% 10% 59% 73% 107% 4.8% 209%
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%
~equal in Potassium ~300mg

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
6
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% 3.2% 0% 32% 49% 98% 37% 63% 115% 0% 0% 35%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Luncheon meat 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
18% 13% 66% 3%
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
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
35% 51% 14%
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%

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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

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.