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, and vitamin B3, while ham is higher in vitamin B1, vitamin B6, zinc, and iron.
- Ham covers your daily need for vitamin B1, 52% more than luncheon meat.
- Luncheon meat contains 2 times more saturated fat than ham. Luncheon meat contains 3.944g of saturated fat, while ham contains 1.81g.
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
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 | +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
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 B3Vitamin B3 | +29.9% |
| Contains more Vitamin B5Vitamin B5 | +52.1% |
| Contains more Vitamin B12Vitamin B12 | +41.5% |
| Contains more Vitamin EVitamin E | +56.3% |
| Contains more Vitamin B1Vitamin B1 | +489.1% |
| Contains more Vitamin B6Vitamin B6 | +47.1% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +33.2% |
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% |
| Contains more OtherOther | +55% |
~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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
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% |
| Saturated fat | 3.944g | 1.81g | 10% |
| Vitamin B6 | 0.272mg | 0.4mg | 10% |
| Vitamin B3 | 5.225mg | 4.023mg | 8% |
| Monounsaturated fat | 5.685g | 2.62g | 8% |
| Cholesterol | 78mg | 53mg | 8% |
| Polyunsaturated fat | 1.565g | 0.54g | 7% |
| Protein | 17.5g | 20.93g | 7% |
| Zinc | 2.15mg | 2.88mg | 7% |
| Iron | 0.97mg | 1.48mg | 6% |
| Copper | 0.03mg | 0.079mg | 5% |
| Phosphorus | 170mg | 196mg | 4% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin B5 | 0.613mg | 0.403mg | 4% |
| Choline | 63.9mg | 85.1mg | 4% |
| Vitamin D | 32IU | 4% | |
| Calories | 189kcal | 145kcal | 2% |
| Folate | 0µg | 3µg | 1% |
| Vitamin B2 | 0.213mg | 0.202mg | 1% |
| Manganese | 0.037mg | 0.054mg | 1% |
| Vitamin E | 0.16mg | 0.25mg | 1% |
| Magnesium | 18mg | 14mg | 1% |
| Carbs | 1.04g | 1.5g | 0% |
| Net carbs | 1.04g | 1.5g | N/A |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
44%
Minerals Daily Need Coverage Score
54%
55%
Comparison summary
Which food contains less Sodium?
Luncheon meat contains less Sodium (difference - 383mg)
Which food is lower in glycemic index?
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Luncheon meat is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 2.134g)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is richer in vitamins?
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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.