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% |
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 |
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% |
