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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
3
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%
Veal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
Contains more IronIron +49.5%
Contains more ManganeseManganese +54.3%
Contains more SeleniumSelenium +42.3%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +17.4%
Contains more CopperCopper +30.4%
Contains more ZincZinc +34.4%
Contains more PhosphorusPhosphorus +10.7%
Contains less SodiumSodium -93.1%

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.
Ham
Ham
3
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%
Veal
7
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% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +977.1%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more Vitamin B3Vitamin B3 +99.6%
Contains more Vitamin B5Vitamin B5 +187.8%
Contains more Vitamin B12Vitamin B12 +95.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +11.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.39mg

All nutrients comparison - raw data values

Nutrient Ham Veal DV% diff.
Vitamin B1 0.754mg 0.07mg 57%
Sodium 1203mg 83mg 49%
Vitamin B12 0.65µg 1.27µg 26%
Vitamin B3 4.023mg 8.03mg 25%
Cholesterol 53mg 103mg 17%
Vitamin B5 0.403mg 1.16mg 15%
Selenium 19.5µg 13.7µg 11%
Zinc 2.88mg 3.87mg 9%
Protein 20.93g 24.38g 7%
Saturated fat 1.81g 3.04g 6%
Iron 1.48mg 0.99mg 6%
Vitamin B2 0.202mg 0.27mg 5%
Vitamin D 32IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Phosphorus 196mg 217mg 3%
Fats 5.53g 7.56g 3%
Copper 0.079mg 0.103mg 3%
Folate 3µg 11µg 2%
Choline 85.1mg 95mg 2%
Magnesium 14mg 24mg 2%
Vitamin K 0µg 1.2µg 1%
Monounsaturated fat 2.62g 2.84g 1%
Calories 145kcal 172kcal 1%
Vitamin B6 0.4mg 0.39mg 1%
Manganese 0.054mg 0.035mg 1%
Vitamin E 0.25mg 0.15mg 1%
Potassium 287mg 337mg 1%
Calcium 8mg 17mg 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Polyunsaturated fat 0.54g 0.55g 0%
Tryptophan 0.251mg 0.247mg 0%
Threonine 0.931mg 1.065mg 0%
Isoleucine 0.918mg 1.201mg 0%
Leucine 1.661mg 1.94mg 0%
Lysine 1.775mg 2.009mg 0%
Methionine 0.553mg 0.569mg 0%
Phenylalanine 0.904mg 0.984mg 0%
Valine 0.908mg 1.347mg 0%
Histidine 0.75mg 0.885mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +236.2%
Contains more ProteinProtein +16.5%
Contains more FatsFats +36.7%
~equal in Water ~66.76g

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
Veal
2
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 g
Contains less Sat. FatSaturated fat -40.5%
~equal in Monounsaturated fat ~2.84g
~equal in Polyunsaturated fat ~0.55g

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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
  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.