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Meat vs Ham - In-Depth Nutrition Comparison

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A recap on differences between Meat and Ham

  • Ham has less Selenium, Vitamin B6, Vitamin B3, Vitamin B1, Vitamin B2, Vitamin B5, and Phosphorus.
  • Ham covers your daily Sodium needs 50% more than Meat.
  • Ham contains 3 times less Vitamin B5 than Meat. Meat contains 1.012mg of Vitamin B5, while Ham contains 0.403mg.
  • Ham has less Cholesterol.

Food varieties used in this article are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Meat 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
Meat
5
:
3
Ham
Contains more Potassium +46.7%
Contains more Magnesium +107.1%
Contains more Copper +40.5%
Contains more Phosphorus +36.2%
Contains less Sodium -95.3%
Contains more Iron +28.7%
Contains more Calcium +33.3%
Contains more Zinc +19%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 44% 2% 38% 21% 37% 66% 115% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Potassium +46.7%
Contains more Magnesium +107.1%
Contains more Copper +40.5%
Contains more Phosphorus +36.2%
Contains less Sodium -95.3%
Contains more Iron +28.7%
Contains more Calcium +33.3%
Contains more Zinc +19%

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
Meat
5
:
4
Ham
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +91.6%
Contains more Vitamin B3 +84.7%
Contains more Vitamin B5 +151.1%
Contains more Vitamin B6 +84.8%
Contains more Vitamin E +212.5%
Contains more Vitamin D +300%
Contains more Vitamin B12 +14%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 6% 238% 90% 140% 61% 171% 72% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +91.6%
Contains more Vitamin B3 +84.7%
Contains more Vitamin B5 +151.1%
Contains more Vitamin B6 +84.8%
Contains more Vitamin E +212.5%
Contains more Vitamin D +300%
Contains more Vitamin B12 +14%
Contains more Folate +∞%

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
65
Meat
45
Ham
Mineral Summary Score
41
Meat
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
157%
Meat
126%
Ham
Carbohydrates
0%
Meat
2%
Ham
Fats
16%
Meat
26%
Ham

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.
Meat Ham
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Meat
Meat contains less Sodium (difference - 1146mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 0.612g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 20mg)
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 cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Meat Ham Opinion
Calories 143 145 Ham
Protein 26.17 20.93 Meat
Fats 3.51 5.53 Ham
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 73 53 Ham
Vitamin D 10 32 Ham
Iron 1.15 1.48 Ham
Calcium 6 8 Ham
Potassium 421 287 Meat
Magnesium 29 14 Meat
Sugar 0 0
Fiber 0 0
Copper 0.111 0.079 Meat
Zinc 2.42 2.88 Ham
Starch
Phosphorus 267 196 Meat
Sodium 57 1203 Meat
Vitamin A 0 0
Vitamin E 0.08 0.25 Ham
Vitamin D 0.2 0.8 Ham
Vitamin B1 0.95 0.754 Meat
Vitamin B2 0.387 0.202 Meat
Vitamin B3 7.432 4.023 Meat
Vitamin B5 1.012 0.403 Meat
Vitamin B6 0.739 0.4 Meat
Vitamin B12 0.57 0.65 Ham
Vitamin K 0 0
Folate 0 3 Ham
Trans Fat 0.033 Ham
Saturated Fat 1.198 1.81 Meat
Monounsaturated Fat 1.334 2.62 Ham
Polyunsaturated fat 0.506 0.54 Ham
Tryptophan 0.275 0.251 Meat
Threonine 1.175 0.931 Meat
Isoleucine 1.288 0.918 Meat
Leucine 2.229 1.661 Meat
Lysine 2.427 1.775 Meat
Methionine 0.721 0.553 Meat
Phenylalanine 1.1 0.904 Meat
Valine 1.367 0.908 Meat
Histidine 1.13 0.75 Meat
Fructose

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. Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.