Lamb vs. Ham — In-Depth Nutrition Comparison
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What are the main differences between lamb and ham?
- Lamb is richer in vitamin B12, vitamin B3, zinc, selenium, and vitamin B5, yet ham is richer in vitamin B1 and vitamin B6.
- Lamb's daily need coverage for vitamin B12 is 79% higher.
- Lamb has 5 times more saturated fat than ham. Lamb has 8.83g of saturated fat, while ham has 1.81g.
We used Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.
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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 | +112.5% |
| Contains more IronIron | +27% |
| Contains more CopperCopper | +50.6% |
| Contains more ZincZinc | +54.9% |
| Contains less SodiumSodium | -94% |
| Contains more SeleniumSelenium | +35.4% |
| Contains more ManganeseManganese | +145.5% |
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 | +23.8% |
| Contains more Vitamin B3Vitamin B3 | +65.5% |
| Contains more Vitamin B5Vitamin B5 | +63.8% |
| Contains more Vitamin B12Vitamin B12 | +292.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin EVitamin E | +78.6% |
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +654% |
| Contains more Vitamin B6Vitamin B6 | +207.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.55µg | 0.65µg | 79% |
| Vitamin B1 | 0.1mg | 0.754mg | 55% |
| Sodium | 72mg | 1203mg | 49% |
| Saturated fat | 8.83g | 1.81g | 32% |
| Fats | 20.94g | 5.53g | 24% |
| Vitamin B6 | 0.13mg | 0.4mg | 21% |
| Monounsaturated fat | 8.82g | 2.62g | 16% |
| Vitamin B3 | 6.66mg | 4.023mg | 16% |
| Cholesterol | 97mg | 53mg | 15% |
| Zinc | 4.46mg | 2.88mg | 14% |
| Selenium | 26.4µg | 19.5µg | 13% |
| Protein | 24.52g | 20.93g | 7% |
| Calories | 294kcal | 145kcal | 7% |
| Polyunsaturated fat | 1.51g | 0.54g | 6% |
| Iron | 1.88mg | 1.48mg | 5% |
| Vitamin B5 | 0.66mg | 0.403mg | 5% |
| Folate | 18µg | 3µg | 4% |
| Vitamin K | 4.6µg | 0µg | 4% |
| Vitamin B2 | 0.25mg | 0.202mg | 4% |
| Vitamin D | 0.1µg | 0.8µg | 4% |
| Vitamin D | 2IU | 32IU | 4% |
| Copper | 0.119mg | 0.079mg | 4% |
| Magnesium | 23mg | 14mg | 2% |
| Choline | 93.7mg | 85.1mg | 2% |
| Manganese | 0.022mg | 0.054mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Calcium | 17mg | 8mg | 1% |
| Potassium | 310mg | 287mg | 1% |
| Phosphorus | 188mg | 196mg | 1% |
| Vitamin E | 0.14mg | 0.25mg | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Tryptophan | 0.287mg | 0.251mg | 0% |
| Threonine | 1.05mg | 0.931mg | 0% |
| Isoleucine | 1.183mg | 0.918mg | 0% |
| Leucine | 1.908mg | 1.661mg | 0% |
| Lysine | 2.166mg | 1.775mg | 0% |
| Methionine | 0.629mg | 0.553mg | 0% |
| Phenylalanine | 0.998mg | 0.904mg | 0% |
| Valine | 1.323mg | 0.908mg | 0% |
| Histidine | 0.777mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +17.2% |
| Contains more FatsFats | +278.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +26% |
| Contains more OtherOther | +432.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +236.6% |
| Contains more Poly. FatPolyunsaturated fat | +179.6% |
| Contains less Sat. FatSaturated fat | -79.5% |
