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Ham vs Veal - In-Depth Nutrition Comparison

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What are the differences between Ham and Veal?

  • Ham is higher in Vitamin B1, Selenium, and Iron, yet Veal is higher in Vitamin B12, Vitamin B3, Vitamin B5, and Zinc.
  • Ham's daily need coverage for Vitamin B1 is 57% more.
  • Ham has 14 times more Sodium than Veal. While Ham has 1203mg of Sodium, Veal has only 83mg.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Veal, ground, cooked, broiled types in this article.

Infographic

Ham vs Veal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
1
:
7
Veal
Contains more Iron +49.5%
Contains more Calcium +112.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +10.7%
Contains more Potassium +17.4%
Contains less Sodium -93.1%
Contains more Zinc +34.4%
Contains more Copper +30.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 18% 93% 30% 11% 106% 35%
Contains more Iron +49.5%
Contains more Calcium +112.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +10.7%
Contains more Potassium +17.4%
Contains less Sodium -93.1%
Contains more Zinc +34.4%
Contains more Copper +30.4%

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
:
6
Veal
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +977.1%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +187.8%
Contains more Folate +266.7%
Contains more Vitamin B12 +95.4%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.39
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 18% 63% 151% 70% 90% 9% 159% 3%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +977.1%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +187.8%
Contains more Folate +266.7%
Contains more Vitamin B12 +95.4%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.39

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 Veal
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Veal Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 24.38g Veal
Fats 5.53g 7.56g Veal
Carbs 1.5g 0g Ham
Calories 145kcal 172kcal Veal
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 17mg Veal
Iron 1.48mg 0.99mg Ham
Magnesium 14mg 24mg Veal
Phosphorus 196mg 217mg Veal
Potassium 287mg 337mg Veal
Sodium 1203mg 83mg Veal
Zinc 2.88mg 3.87mg Veal
Copper 0.079mg 0.103mg Veal
Vitamin A 0IU 0IU
Vitamin E 0.25mg 0.15mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.07mg Ham
Vitamin B2 0.202mg 0.27mg Veal
Vitamin B3 4.023mg 8.03mg Veal
Vitamin B5 0.403mg 1.16mg Veal
Vitamin B6 0.4mg 0.39mg Ham
Folate 3µg 11µg Veal
Vitamin B12 0.65µg 1.27µg Veal
Vitamin K 0µg 1.2µg Veal
Tryptophan 0.251mg 0.247mg Ham
Threonine 0.931mg 1.065mg Veal
Isoleucine 0.918mg 1.201mg Veal
Leucine 1.661mg 1.94mg Veal
Lysine 1.775mg 2.009mg Veal
Methionine 0.553mg 0.569mg Veal
Phenylalanine 0.904mg 0.984mg Veal
Valine 0.908mg 1.347mg Veal
Histidine 0.75mg 0.885mg Veal
Cholesterol 53mg 103mg Ham
Trans Fat g g
Saturated Fat 1.81g 3.04g Ham
Monounsaturated Fat 2.62g 2.84g Veal
Polyunsaturated fat 0.54g 0.55g Veal

Which food is preferable for your diet?

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

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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
47
Veal
Mineral Summary Score
55
Ham
42
Veal

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
146%
Veal
Carbohydrates
2%
Ham
0%
Veal
Fats
26%
Ham
35%
Veal

Comparison summary

Which food is richer in minerals?
Veal
Veal is relatively richer in minerals
Which food contains less Sodium?
Veal
Veal contains less Sodium (difference - 1120mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 50mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.23g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.7)
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 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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.