Ham vs. Roast beef — In-Depth Nutrition Comparison
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What are the differences between ham and roast beef?
- Ham is higher in vitamin B1, selenium, choline, and vitamin D, yet roast beef is higher in vitamin B12, potassium, vitamin B3, iron, and phosphorus.
- Ham's daily need coverage for vitamin B1 is 59% more.
- Ham has 32 times more vitamin D than roast beef. While ham has 32IU of vitamin D, roast beef has only 1IU.
- The amount of sodium in roast beef is lower.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Roast beef, deli style, prepackaged, sliced types 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 ManganeseManganese | +260% |
| Contains more SeleniumSelenium | +32.7% |
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more PotassiumPotassium | +125.4% |
| Contains more IronIron | +38.5% |
| Contains more ZincZinc | +11.1% |
| Contains more PhosphorusPhosphorus | +23.5% |
| Contains less SodiumSodium | -29.1% |
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 DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1653.5% |
| Contains more CholineCholine | +93.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +96% |
| Contains more Vitamin B3Vitamin B3 | +38.7% |
| Contains more Vitamin B5Vitamin B5 | +40.4% |
| Contains more Vitamin B6Vitamin B6 | +15% |
| Contains more Vitamin B12Vitamin B12 | +213.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.043mg | 59% |
| Vitamin B12 | 0.65µg | 2.04µg | 58% |
| Sodium | 1203mg | 853mg | 15% |
| Potassium | 287mg | 647mg | 11% |
| Vitamin B3 | 4.023mg | 5.581mg | 10% |
| Selenium | 19.5µg | 14.7µg | 9% |
| Iron | 1.48mg | 2.05mg | 7% |
| Phosphorus | 196mg | 242mg | 7% |
| Choline | 85.1mg | 43.9mg | 7% |
| Protein | 20.93g | 18.62g | 5% |
| Vitamin B6 | 0.4mg | 0.46mg | 5% |
| Vitamin D | 32IU | 1IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin B5 | 0.403mg | 0.566mg | 3% |
| Zinc | 2.88mg | 3.2mg | 3% |
| Monounsaturated fat | 2.62g | 1.521g | 3% |
| Fats | 5.53g | 3.69g | 3% |
| Saturated fat | 1.81g | 1.318g | 2% |
| Polyunsaturated fat | 0.54g | 0.27g | 2% |
| Calories | 145kcal | 115kcal | 2% |
| Manganese | 0.054mg | 0.015mg | 2% |
| Vitamin E | 0.25mg | 0.49mg | 2% |
| Vitamin B2 | 0.202mg | 0.213mg | 1% |
| Copper | 0.079mg | 0.086mg | 1% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Folate | 3µg | 5µg | 1% |
| Magnesium | 14mg | 20mg | 1% |
| Cholesterol | 53mg | 51mg | 1% |
| Carbs | 1.5g | 0.64g | 0% |
| Net carbs | 1.5g | 0.64g | N/A |
| Calcium | 8mg | 5mg | 0% |
| Sugar | 0g | 0.29g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.148g | N/A | |
| 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-3 - EPA | 0g | 0.007g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.017g | N/A | |
| Omega-3 - DPA | 0g | 0.012g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.14g | N/A |
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:
18.62 g
Fats:
3.69 g
Carbs:
0.64 g
Water:
73.72 g
Other:
3.33 g
| Contains more ProteinProtein | +12.4% |
| Contains more FatsFats | +49.9% |
| Contains more CarbsCarbs | +134.4% |
| Contains more OtherOther | +31.2% |
~equal in
Water
~73.72g
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
1.318 g
Monounsaturated fat:
Mono. Fat
1.521 g
Polyunsaturated fat:
Poly. Fat
0.27 g
| Contains more Mono. FatMonounsaturated fat | +72.3% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
| Contains less Sat. FatSaturated fat | -27.2% |
