Lamb leg vs. Ham — In-Depth Nutrition Comparison
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A recap on the differences between lamb leg and ham
- Lamb leg has more vitamin B12, vitamin B3, and vitamin B5; however, ham is higher in vitamin B1 and vitamin B6.
- Lamb leg covers your daily vitamin B12 needs 77% more than ham.
- Ham contains 6 times less folate than lamb leg. Lamb leg contains 19µg of folate, while ham contains 3µg.
- Ham has less saturated fat.
Food varieties used in this article are Lamb, domestic, leg, whole (shank and sirloin), separable lean, and fat, trimmed to 1/4" fat, choice, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +12.5% |
| Contains more IronIron | +12.2% |
| Contains more CopperCopper | +43% |
| Contains more ZincZinc | +15.3% |
| Contains less SodiumSodium | -95.3% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more PhosphorusPhosphorus | +15.3% |
| Contains more ManganeseManganese | +170% |
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 B2Vitamin B2 | +13.9% |
| Contains more Vitamin B3Vitamin B3 | +55.6% |
| Contains more Vitamin B5Vitamin B5 | +71.2% |
| Contains more Vitamin B12Vitamin B12 | +284.6% |
| Contains more FolateFolate | +533.3% |
| Contains more Vitamin EVitamin E | +19% |
| Contains more Vitamin B1Vitamin B1 | +480% |
| Contains more Vitamin B6Vitamin B6 | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.5µg | 0.65µg | 77% |
| Vitamin B1 | 0.13mg | 0.754mg | 52% |
| Sodium | 56mg | 1203mg | 50% |
| Saturated fat | 7.43g | 1.81g | 26% |
| Vitamin B6 | 0.15mg | 0.4mg | 19% |
| Fats | 17.07g | 5.53g | 18% |
| Choline | 85.1mg | 15% | |
| Vitamin B3 | 6.26mg | 4.023mg | 14% |
| Monounsaturated fat | 7g | 2.62g | 11% |
| Vitamin B5 | 0.69mg | 0.403mg | 6% |
| Protein | 17.91g | 20.93g | 6% |
| Polyunsaturated fat | 1.35g | 0.54g | 5% |
| Cholesterol | 69mg | 53mg | 5% |
| Vitamin D | 0.8µg | 4% | |
| Folate | 19µg | 3µg | 4% |
| Calories | 230kcal | 145kcal | 4% |
| Vitamin D | 32IU | 4% | |
| Phosphorus | 170mg | 196mg | 4% |
| Zinc | 3.32mg | 2.88mg | 4% |
| Copper | 0.113mg | 0.079mg | 4% |
| Selenium | 20.7µg | 19.5µg | 2% |
| Vitamin B2 | 0.23mg | 0.202mg | 2% |
| Iron | 1.66mg | 1.48mg | 2% |
| Magnesium | 23mg | 14mg | 2% |
| Potassium | 249mg | 287mg | 1% |
| Manganese | 0.02mg | 0.054mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 9mg | 8mg | 0% |
| Vitamin E | 0.21mg | 0.25mg | 0% |
| Tryptophan | 0.209mg | 0.251mg | 0% |
| Threonine | 0.767mg | 0.931mg | 0% |
| Isoleucine | 0.864mg | 0.918mg | 0% |
| Leucine | 1.393mg | 1.661mg | 0% |
| Lysine | 1.582mg | 1.775mg | 0% |
| Methionine | 0.46mg | 0.553mg | 0% |
| Phenylalanine | 0.729mg | 0.904mg | 0% |
| Valine | 0.967mg | 0.908mg | 0% |
| Histidine | 0.567mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +208.7% |
| Contains more ProteinProtein | +16.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +524.3% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +167.2% |
| Contains more Poly. FatPolyunsaturated fat | +150% |
| Contains less Sat. FatSaturated fat | -75.6% |
