Luncheon meat vs. Ham — In-Depth Nutrition Comparison
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How are luncheon meat and ham different?
- Luncheon meat is richer in selenium, vitamin B12, fats, and vitamin B3, while ham is higher in vitamin B1, vitamin B6, and protein.
- Ham covers your daily need for vitamin B1 52% more than luncheon meat.
- Luncheon meat contains 2 times more fats than ham. Luncheon meat contains 12.77g of fats, while ham contains 5.53g.
- Ham is lower in saturated fat.
USDA Commodity, luncheon meat, canned and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +28.6% |
| Contains less SodiumSodium | -31.8% |
| Contains more SeleniumSelenium | +96.4% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +52.6% |
| Contains more CopperCopper | +163.3% |
| Contains more ZincZinc | +34% |
| Contains more PhosphorusPhosphorus | +15.3% |
| Contains more ManganeseManganese | +45.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B3Vitamin B3 | +29.9% |
| Contains more Vitamin B5Vitamin B5 | +52.1% |
| Contains more Vitamin B12Vitamin B12 | +41.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +56.3% |
| Contains more Vitamin B1Vitamin B1 | +489.1% |
| Contains more Vitamin B6Vitamin B6 | +47.1% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.128mg | 0.754mg | 52% |
| Selenium | 38.3µg | 19.5µg | 34% |
| Sodium | 820mg | 1203mg | 17% |
| Fats | 12.77g | 5.53g | 11% |
| Vitamin B12 | 0.92µg | 0.65µg | 11% |
| Vitamin B6 | 0.272mg | 0.4mg | 10% |
| Saturated fat | 3.944g | 1.81g | 10% |
| Cholesterol | 78mg | 53mg | 8% |
| Vitamin B3 | 5.225mg | 4.023mg | 8% |
| Monounsaturated fat | 5.685g | 2.62g | 8% |
| Protein | 17.5g | 20.93g | 7% |
| Zinc | 2.15mg | 2.88mg | 7% |
| Polyunsaturated fat | 1.565g | 0.54g | 7% |
| Iron | 0.97mg | 1.48mg | 6% |
| Copper | 0.03mg | 0.079mg | 5% |
| Vitamin D* | 32 IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Phosphorus | 170mg | 196mg | 4% |
| Vitamin B5 | 0.613mg | 0.403mg | 4% |
| Choline | 63.9mg | 85.1mg | 4% |
| Calories | 189kcal | 145kcal | 2% |
| Magnesium | 18mg | 14mg | 1% |
| Vitamin E | 0.16mg | 0.25mg | 1% |
| Manganese | 0.037mg | 0.054mg | 1% |
| Vitamin B2 | 0.213mg | 0.202mg | 1% |
| Folate | 0µg | 3µg | 1% |
| Protein per 100 calories | 9.3g | 14g | N/A |
| Calories per 10 g protein | 108kcal | 69kcal | N/A |
| Weight per 100 calories | 53g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 1.8 | 1.7 | N/A |
| Net carbs | 1.04g | 1.5g | N/A |
| Carbs | 1.04g | 1.5g | 0% |
| Calcium | 5mg | 8mg | 0% |
| Potassium | 300mg | 287mg | 0% |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% | |
| Omega-6 (Eicosadienoic acid) | 0.055g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.5 g
Fats:
12.77 g
Carbs:
1.04 g
Water:
65.87 g
Other:
2.82 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +130.9% |
| Contains more ProteinProtein | +19.6% |
| Contains more CarbsCarbs | +44.2% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.944 g
Monounsaturated fat:
Mono. Fat
5.685 g
Polyunsaturated fat:
Poly. Fat
1.565 g
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 | +117% |
| Contains more Poly. FatPolyunsaturated fat | +189.8% |
| Contains less Sat. FatSaturated fat | -54.1% |
