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Lamb and mutton vs Ham - In-Depth Nutrition Comparison

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What are the main differences between Lamb and mutton and Ham?

  • Lamb and mutton is richer in Vitamin B12, Vitamin B3, Zinc, Selenium, and Vitamin B5, yet Ham is richer in Vitamin B1, and Vitamin B6.
  • Lamb and mutton's daily need coverage for Vitamin B12 is 79% higher.
  • Lamb and mutton has 5 times more Saturated Fat than Ham. Lamb and mutton 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.

Infographic

Lamb and mutton 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +112.5%
Contains more Iron +27%
Contains more Magnesium +64.3%
Contains less Sodium -94%
Contains more Zinc +54.9%
Contains more Copper +50.6%
Equal in Phosphorus - 196
Equal in Potassium - 287
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 71% 17% 81% 28% 10% 122% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +112.5%
Contains more Iron +27%
Contains more Magnesium +64.3%
Contains less Sodium -94%
Contains more Zinc +54.9%
Contains more Copper +50.6%
Equal in Phosphorus - 196
Equal in Potassium - 287

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
:
4
Ham
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +63.8%
Contains more Folate +500%
Contains more Vitamin B12 +292.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +78.6%
Contains more Vitamin D +700%
Contains more Vitamin B1 +654%
Contains more Vitamin B6 +207.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +63.8%
Contains more Folate +500%
Contains more Vitamin B12 +292.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +78.6%
Contains more Vitamin D +700%
Contains more Vitamin B1 +654%
Contains more Vitamin B6 +207.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lamb and mutton Ham
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lamb and mutton Ham Opinion
Net carbs 0g 1.5g Ham
Protein 24.52g 20.93g Lamb and mutton
Fats 20.94g 5.53g Lamb and mutton
Carbs 0g 1.5g Ham
Calories 294kcal 145kcal Lamb and mutton
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 17mg 8mg Lamb and mutton
Iron 1.88mg 1.48mg Lamb and mutton
Magnesium 23mg 14mg Lamb and mutton
Phosphorus 188mg 196mg Ham
Potassium 310mg 287mg Lamb and mutton
Sodium 72mg 1203mg Lamb and mutton
Zinc 4.46mg 2.88mg Lamb and mutton
Copper 0.119mg 0.079mg Lamb and mutton
Vitamin A 0IU 0IU
Vitamin E 0.14mg 0.25mg Ham
Vitamin D 2IU 32IU Ham
Vitamin D 0.1µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.1mg 0.754mg Ham
Vitamin B2 0.25mg 0.202mg Lamb and mutton
Vitamin B3 6.66mg 4.023mg Lamb and mutton
Vitamin B5 0.66mg 0.403mg Lamb and mutton
Vitamin B6 0.13mg 0.4mg Ham
Folate 18µg 3µg Lamb and mutton
Vitamin B12 2.55µg 0.65µg Lamb and mutton
Vitamin K 4.6µg 0µg Lamb and mutton
Tryptophan 0.287mg 0.251mg Lamb and mutton
Threonine 1.05mg 0.931mg Lamb and mutton
Isoleucine 1.183mg 0.918mg Lamb and mutton
Leucine 1.908mg 1.661mg Lamb and mutton
Lysine 2.166mg 1.775mg Lamb and mutton
Methionine 0.629mg 0.553mg Lamb and mutton
Phenylalanine 0.998mg 0.904mg Lamb and mutton
Valine 1.323mg 0.908mg Lamb and mutton
Histidine 0.777mg 0.75mg Lamb and mutton
Cholesterol 97mg 53mg Ham
Trans Fat g g
Saturated Fat 8.83g 1.81g Ham
Monounsaturated Fat 8.82g 2.62g Lamb and mutton
Polyunsaturated fat 1.51g 0.54g Lamb and mutton

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Lamb and mutton
45
Ham
Mineral Summary Score
46
Lamb and mutton
55
Ham

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 food.
Protein
147%
Lamb and mutton
126%
Ham
Carbohydrates
0%
Lamb and mutton
2%
Ham
Fats
97%
Lamb and mutton
26%
Ham

Comparison summary

Which food is richer in minerals?
Lamb and mutton
Lamb and mutton is relatively richer in minerals
Which food contains less Sodium?
Lamb and mutton
Lamb and mutton contains less Sodium (difference - 1131mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 44mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.02g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to the foods presented on this page can be found below.

  1. Lamb and mutton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.