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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 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 Calcium +33.3%
Contains more Iron +28.7%
Contains more Zinc +19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 44% 21% 115% 38% 8% 66% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
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 Calcium +33.3%
Contains more Iron +28.7%
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 Folate +∞%
Contains more Vitamin B12 +14%
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%
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%

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

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
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 0IU 0IU
Vitamin E 0.08mg 0.25mg Ham
Vitamin D 10IU 32IU Ham
Vitamin D 0.2µg 0.8µg Ham
Vitamin C 0mg 0mg
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
Vitamin K 0µg 0µg
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 g Ham
Saturated Fat 1.198g 1.81g Meat
Monounsaturated Fat 1.334g 2.62g Ham
Polyunsaturated fat 0.506g 0.54g Ham

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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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

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.