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Lamb loin vs. Ham — In-Depth Nutrition Comparison

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How are lamb loin and ham different?

  • Lamb loin is higher in vitamin B12, vitamin B3, selenium, and iron; however, ham is richer in vitamin B1 and vitamin B6.
  • Daily need coverage for vitamin B12 for lamb loin is 65% higher.
  • Lamb loin contains 6 times more saturated fat than ham. While lamb loin contains 10.24g of saturated fat, ham contains only 1.81g.

Lamb, domestic, loin, separable lean, and fat, trimmed to 1/4" fat, choice, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

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Lamb loin vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 22% 80% 40% 93% 77% 8.3% 2.6% 134%
Ham
Ham
2
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%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +125%
Contains more IronIron +43.2%
Contains more CopperCopper +50.6%
Contains more ZincZinc +18.4%
Contains less SodiumSodium -94.7%
Contains more SeleniumSelenium +26.2%
Contains more PotassiumPotassium +16.7%
Contains more ManganeseManganese +170%
~equal in Phosphorus ~196mg

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.
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% 2.2% 1.5% 25% 55% 133% 39% 25% 276% 12% 14% 48%
Ham
Ham
4
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%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin B12Vitamin B12 +240%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B6Vitamin B6 +263.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Choline ~85.1mg

All nutrients comparison - raw data values

Nutrient Lamb loin Ham DV% diff.
Vitamin B12 2.21µg 0.65µg 65%
Vitamin B1 0.1mg 0.754mg 55%
Sodium 64mg 1203mg 50%
Saturated fat 10.24g 1.81g 38%
Fats 23.59g 5.53g 28%
Vitamin B6 0.11mg 0.4mg 22%
Vitamin B3 7.1mg 4.023mg 19%
Monounsaturated fat 9.68g 2.62g 18%
Cholesterol 95mg 53mg 14%
Polyunsaturated fat 1.87g 0.54g 9%
Selenium 24.6µg 19.5µg 9%
Calories 309kcal 145kcal 8%
Iron 2.12mg 1.48mg 8%
Zinc 3.41mg 2.88mg 5%
Vitamin B5 0.65mg 0.403mg 5%
Copper 0.119mg 0.079mg 4%
Vitamin K 4.7µg 0µg 4%
Folate 19µg 3µg 4%
Vitamin D 0.1µg 0.8µg 4%
Vitamin D 2IU 32IU 4%
Vitamin B2 0.24mg 0.202mg 3%
Protein 22.55g 20.93g 3%
Phosphorus 180mg 196mg 2%
Magnesium 23mg 14mg 2%
Manganese 0.02mg 0.054mg 1%
Vitamin E 0.11mg 0.25mg 1%
Potassium 246mg 287mg 1%
Calcium 18mg 8mg 1%
Choline 88.4mg 85.1mg 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Tryptophan 0.264mg 0.251mg 0%
Threonine 0.965mg 0.931mg 0%
Isoleucine 1.088mg 0.918mg 0%
Leucine 1.754mg 1.661mg 0%
Lysine 1.991mg 1.775mg 0%
Methionine 0.579mg 0.553mg 0%
Phenylalanine 0.918mg 0.904mg 0%
Valine 1.217mg 0.908mg 0%
Histidine 0.714mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 g
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
Contains more FatsFats +326.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.9%
Contains more OtherOther +221.3%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 44% 9%
Saturated fat: Sat. Fat 10.24 g
Monounsaturated fat: Mono. Fat 9.68 g
Polyunsaturated fat: Poly. Fat 1.87 g
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
Contains more Mono. FatMonounsaturated fat +269.5%
Contains more Poly. FatPolyunsaturated fat +246.3%
Contains less Sat. FatSaturated fat -82.3%

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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. Lamb loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.