Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Ham vs Meat - In-Depth Nutrition Comparison

Compare

A recap on differences between Ham and Meat

  • Ham has less Selenium, Vitamin B6, Vitamin B3, Vitamin B1, Vitamin B2, Vitamin B5, and Phosphorus.
  • Ham covers your daily Sodium needs 50% more than Meat.
  • Meat has less Sodium.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Ham vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
3
:
5
Meat
Contains more Iron +28.7%
Contains more Calcium +33.3%
Contains more Zinc +19%
Contains more Potassium +46.7%
Contains more Magnesium +107.1%
Contains more Copper +40.5%
Contains more Phosphorus +36.2%
Contains less Sodium -95.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 44% 2% 38% 21% 37% 66% 115% 8%
Contains more Iron +28.7%
Contains more Calcium +33.3%
Contains more Zinc +19%
Contains more Potassium +46.7%
Contains more Magnesium +107.1%
Contains more Copper +40.5%
Contains more Phosphorus +36.2%
Contains less Sodium -95.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
4
:
5
Meat
Contains more Vitamin E +212.5%
Contains more Vitamin D +300%
Contains more Vitamin B12 +14%
Contains more Folate +∞%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +91.6%
Contains more Vitamin B3 +84.7%
Contains more Vitamin B5 +151.1%
Contains more Vitamin B6 +84.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 6% 238% 90% 140% 61% 171% 72% 0% 0%
Contains more Vitamin E +212.5%
Contains more Vitamin D +300%
Contains more Vitamin B12 +14%
Contains more Folate +∞%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +91.6%
Contains more Vitamin B3 +84.7%
Contains more Vitamin B5 +151.1%
Contains more Vitamin B6 +84.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Meat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Meat Opinion
Calories 145kcal 143kcal Ham
Protein 20.93g 26.17g Meat
Fats 5.53g 3.51g Ham
Vitamin C 0mg 0mg
Net carbs 1.5g 0g Ham
Carbs 1.5g 0g Ham
Cholesterol 53mg 73mg Ham
Vitamin D 32IU 10IU Ham
Iron 1.48mg 1.15mg Ham
Calcium 8mg 6mg Ham
Potassium 287mg 421mg Meat
Magnesium 14mg 29mg Meat
Sugar 0g 0g
Fiber 0g 0g
Copper 0.079mg 0.111mg Meat
Zinc 2.88mg 2.42mg Ham
Starch g g
Phosphorus 196mg 267mg Meat
Sodium 1203mg 57mg Meat
Vitamin A 0IU 0IU
Vitamin E 0.25mg 0.08mg Ham
Vitamin D 0.8µg 0.2µg Ham
Vitamin B1 0.754mg 0.95mg Meat
Vitamin B2 0.202mg 0.387mg Meat
Vitamin B3 4.023mg 7.432mg Meat
Vitamin B5 0.403mg 1.012mg Meat
Vitamin B6 0.4mg 0.739mg Meat
Vitamin B12 0.65µg 0.57µg Ham
Vitamin K 0µg 0µg
Folate 3µg 0µg Ham
Trans Fat g 0.033g Ham
Saturated Fat 1.81g 1.198g Meat
Monounsaturated Fat 2.62g 1.334g Ham
Polyunsaturated fat 0.54g 0.506g Ham
Tryptophan 0.251mg 0.275mg Meat
Threonine 0.931mg 1.175mg Meat
Isoleucine 0.918mg 1.288mg Meat
Leucine 1.661mg 2.229mg Meat
Lysine 1.775mg 2.427mg Meat
Methionine 0.553mg 0.721mg Meat
Phenylalanine 0.904mg 1.1mg Meat
Valine 0.908mg 1.367mg Meat
Histidine 0.75mg 1.13mg Meat
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
65
Meat
Mineral Summary Score
55
Ham
41
Meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
157%
Meat
Carbohydrates
2%
Ham
0%
Meat
Fats
26%
Ham
16%
Meat

Comparison summary

Which food contains less Sodium?
Meat
Meat contains less Sodium (difference - 1146mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 0.612g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 20mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.