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% |
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% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 145kcal | 115kcal |
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| Protein | 20.93g | 18.62g |
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| Fats | 5.53g | 3.69g |
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| Net carbs | 1.5g | 0.64g |
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| Carbs | 1.5g | 0.64g |
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| Cholesterol | 53mg | 51mg |
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| Vitamin D | 32IU | 1IU |
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| Magnesium | 14mg | 20mg |
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| Calcium | 8mg | 5mg |
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| Potassium | 287mg | 647mg |
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| Iron | 1.48mg | 2.05mg |
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| Sugar | 0g | 0.29g |
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| Copper | 0.079mg | 0.086mg |
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| Zinc | 2.88mg | 3.2mg |
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| Phosphorus | 196mg | 242mg |
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| Sodium | 1203mg | 853mg |
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| Vitamin A | 0IU | 11IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.25mg | 0.49mg |
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| Vitamin D | 0.8µg | 0µg |
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| Manganese | 0.054mg | 0.015mg |
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| Selenium | 19.5µg | 14.7µg |
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| Vitamin B1 | 0.754mg | 0.043mg |
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| Vitamin B2 | 0.202mg | 0.213mg |
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| Vitamin B3 | 4.023mg | 5.581mg |
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| Vitamin B5 | 0.403mg | 0.566mg |
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| Vitamin B6 | 0.4mg | 0.46mg |
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| Vitamin B12 | 0.65µg | 2.04µg |
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| Vitamin K | 0µg | 1.6µg |
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| Folate | 3µg | 5µg |
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| Trans Fat | 0.148g |
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| Choline | 85.1mg | 43.9mg |
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| Saturated Fat | 1.81g | 1.318g |
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| Monounsaturated Fat | 2.62g | 1.521g |
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| Polyunsaturated fat | 0.54g | 0.27g |
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| Tryptophan | 0.251mg |
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| Threonine | 0.931mg |
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| Isoleucine | 0.918mg |
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| Leucine | 1.661mg |
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| Lysine | 1.775mg |
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| Methionine | 0.553mg |
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| Phenylalanine | 0.904mg |
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| Valine | 0.908mg |
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| Histidine | 0.75mg |
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| Omega-3 - EPA | 0g | 0.007g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Omega-3 - ALA | 0.017g |
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| Omega-3 - DPA | 0g | 0.012g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.14g |
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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 | Equal | |
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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
45%
46%
Minerals Daily Need Coverage Score
55%
56%
Comparison summary
Which food is lower in Cholesterol?
Roast beef is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Roast beef contains less Sodium (difference - 350mg)
Which food is lower in Saturated Fat?
Roast beef is lower in Saturated Fat (difference - 0.492g)
Which food is cheaper?
Roast beef is cheaper (difference - $0.5)
Which food is richer in vitamins?
Roast beef is relatively richer in vitamins
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.29g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.