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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
Infographic link

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.
Meat
Meat
6
:
4
Ham
Ham
Contains more Magnesium +107.1%
Contains more Phosphorus +36.2%
Contains more Potassium +46.7%
Contains less Sodium -95.3%
Contains more Copper +40.5%
Contains more Selenium +95.9%
Contains more Calcium +33.3%
Contains more Iron +28.7%
Contains more Zinc +19%
Contains more Manganese +315.4%
Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Magnesium +107.1%
Contains more Phosphorus +36.2%
Contains more Potassium +46.7%
Contains less Sodium -95.3%
Contains more Copper +40.5%
Contains more Selenium +95.9%
Contains more Calcium +33.3%
Contains more Iron +28.7%
Contains more Zinc +19%
Contains more Manganese +315.4%

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.
Meat
Meat
5
:
4
Ham
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 Folate +∞%
Contains more Vitamin B12 +14%
Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Ham
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 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 Folate +∞%
Contains more Vitamin B12 +14%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Meat
Meat
2
:
3
Ham
Ham
Contains more Protein +25%
Contains more Fats +57.5%
Contains more Carbs +∞%
Contains more Other +402.3%
Equal in Water - 67.67
Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Protein +25%
Contains more Fats +57.5%
Contains more Carbs +∞%
Contains more Other +402.3%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Meat
Meat
1
:
2
Ham
Ham
Contains less Saturated Fat -33.8%
Contains more Monounsaturated Fat +96.4%
Equal in Polyunsaturated fat - 0.54
Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -33.8%
Contains more Monounsaturated Fat +96.4%
Equal in Polyunsaturated fat - 0.54

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Meat Ham Opinion
Net carbs 0g 1.5g Ham
Protein 26.17g 20.93g Meat
Fats 3.51g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 143kcal 145kcal Ham
Calcium 6mg 8mg Ham
Iron 1.15mg 1.48mg Ham
Magnesium 29mg 14mg Meat
Phosphorus 267mg 196mg Meat
Potassium 421mg 287mg Meat
Sodium 57mg 1203mg Meat
Zinc 2.42mg 2.88mg Ham
Copper 0.111mg 0.079mg Meat
Manganese 0.013mg 0.054mg Ham
Selenium 38.2µg 19.5µg Meat
Vitamin E 0.08mg 0.25mg Ham
Vitamin D 10IU 32IU Ham
Vitamin D 0.2µg 0.8µg Ham
Vitamin B1 0.95mg 0.754mg Meat
Vitamin B2 0.387mg 0.202mg Meat
Vitamin B3 7.432mg 4.023mg Meat
Vitamin B5 1.012mg 0.403mg Meat
Vitamin B6 0.739mg 0.4mg Meat
Folate 0µg 3µg Ham
Vitamin B12 0.57µg 0.65µg Ham
Tryptophan 0.275mg 0.251mg Meat
Threonine 1.175mg 0.931mg Meat
Isoleucine 1.288mg 0.918mg Meat
Leucine 2.229mg 1.661mg Meat
Lysine 2.427mg 1.775mg Meat
Methionine 0.721mg 0.553mg Meat
Phenylalanine 1.1mg 0.904mg Meat
Valine 1.367mg 0.908mg Meat
Histidine 1.13mg 0.75mg Meat
Cholesterol 73mg 53mg Ham
Trans Fat 0.033g Ham
Saturated Fat 1.198g 1.81g Meat
Monounsaturated Fat 1.334g 2.62g Ham
Polyunsaturated fat 0.506g 0.54g Ham
Omega-6 - Eicosadienoic acid 0.013g Meat
Omega-6 - Linoleic acid 0.411g Meat
Omega-3 - ALA 0.013g Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Meat Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
65%
Meat
45%
Ham
Minerals Daily Need Coverage Score
54%
Meat
55%
Ham

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.

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.