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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.

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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 Potassium +17.4%
Contains more Magnesium +71.4%
Contains more Copper +30.4%
Contains more Zinc +34.4%
Contains more Phosphorus +10.7%
Contains less Sodium -93.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 30% 18% 35% 106% 93% 11%
Contains more Iron +49.5%
Contains more Calcium +112.5%
Contains more Potassium +17.4%
Contains more Magnesium +71.4%
Contains more Copper +30.4%
Contains more Zinc +34.4%
Contains more Phosphorus +10.7%
Contains less Sodium -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" 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 Vitamin B12 +95.4%
Contains more Vitamin K +∞%
Contains more Folate +266.7%
Equal in Vitamin B6 - 0.39
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% 3% 0% 18% 63% 151% 70% 90% 159% 3% 9%
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 Vitamin B12 +95.4%
Contains more Vitamin K +∞%
Contains more Folate +266.7%
Equal in Vitamin B6 - 0.39

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
126%
Ham
146%
Veal
Carbohydrates
2%
Ham
0%
Veal
Fats
26%
Ham
35%
Veal

Comparison summary table

Pay attention at 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 Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Veal Opinion
Calories 145 172 Veal
Protein 20.93 24.38 Veal
Fats 5.53 7.56 Veal
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 103 Ham
Vitamin D 32 0 Ham
Iron 1.48 0.99 Ham
Calcium 8 17 Veal
Potassium 287 337 Veal
Magnesium 14 24 Veal
Sugars 0 0
Fiber 0 0
Copper 0.079 0.103 Veal
Zinc 2.88 3.87 Veal
Starch
Phosphorus 196 217 Veal
Sodium 1203 83 Veal
Vitamin A 0 0
Vitamin E 0.25 0.15 Ham
Vitamin D 0.8 0 Ham
Vitamin B1 0.754 0.07 Ham
Vitamin B2 0.202 0.27 Veal
Vitamin B3 4.023 8.03 Veal
Vitamin B5 0.403 1.16 Veal
Vitamin B6 0.4 0.39 Ham
Vitamin B12 0.65 1.27 Veal
Vitamin K 0 1.2 Veal
Folate 3 11 Veal
Trans Fat
Saturated Fat 1.81 3.04 Ham
Monounsaturated Fat 2.62 2.84 Veal
Polyunsaturated fat 0.54 0.55 Veal
Tryptophan 0.251 0.247 Ham
Threonine 0.931 1.065 Veal
Isoleucine 0.918 1.201 Veal
Leucine 1.661 1.94 Veal
Lysine 1.775 2.009 Veal
Methionine 0.553 0.569 Veal
Phenylalanine 0.904 0.984 Veal
Valine 0.908 1.347 Veal
Histidine 0.75 0.885 Veal
Fructose

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 of 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.