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Meatball vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between meatball and ham?

  • Meatball is richer in copper, vitamin B12, phosphorus, folate, fiber, and vitamin B1, yet ham is richer in selenium and vitamin B6.
  • Meatball's daily need coverage for copper is 70% higher.
  • Meatball contains less sodium.

We used Meatballs, meatless and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Meatball 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +212.5%
Contains more IronIron +45.9%
Contains more CopperCopper +793.7%
Contains more PhosphorusPhosphorus +75.5%
Contains less SodiumSodium -54.3%
Contains more PotassiumPotassium +59.4%
Contains more ZincZinc +60%
Contains more SeleniumSelenium +2337.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
Ham
Ham
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin EVitamin E +592%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B5Vitamin B5 +24.1%
Contains more Vitamin B12Vitamin B12 +130.8%
Contains more FolateFolate +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg
~equal in Choline ~85.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Ham
Ham
2
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 FatsFats +62.7%
Contains more CarbsCarbs +433.3%
Contains more WaterWater +16.7%
~equal in Protein ~20.93g
~equal in Other ~4.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 g
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -21.3%
Contains more Poly. FatPolyunsaturated fat +764.1%
Contains more Mono. FatMonounsaturated fat +19.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Meatball Ham
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Meatball Ham DV% diff.
Copper 0.706mg 0.079mg 70%
Vitamin B12 1.5µg 0.65µg 35%
Selenium 0.8µg 19.5µg 34%
Sodium 550mg 1203mg 28%
Polyunsaturated fat 4.666g 0.54g 28%
Phosphorus 344mg 196mg 21%
Folate 78µg 3µg 19%
Fiber 4.6g 0g 18%
Cholesterol 0mg 53mg 18%
Vitamin B6 0.2mg 0.4mg 15%
Vitamin B1 0.938mg 0.754mg 15%
Zinc 1.8mg 2.88mg 10%
Vitamin B3 2.5mg 4.023mg 10%
Vitamin E 1.73mg 0.25mg 10%
Iron 2.16mg 1.48mg 9%
Fats 9g 5.53g 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Calories 197kcal 145kcal 3%
Potassium 180mg 287mg 3%
Manganese 0.054mg 2%
Carbs 8g 1.5g 2%
Saturated fat 1.425g 1.81g 2%
Vitamin B5 0.5mg 0.403mg 2%
Calcium 25mg 8mg 2%
Choline 88.4mg 85.1mg 1%
Monounsaturated fat 2.188g 2.62g 1%
Magnesium 18mg 14mg 1%
Vitamin B2 0.213mg 0.202mg 1%
Protein 21g 20.93g 0%
Net carbs 3.4g 1.5g N/A
Sugar 1.25g 0g N/A
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%

Which food is preferable for your diet?

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

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
57%
Meatball
44%
Ham
Minerals Daily Need Coverage Score
63%
Meatball
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Meatball
Meatball is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Meatball
Meatball contains less Sodium (difference - 653mg)
Which food is lower in Saturated fat?
Meatball
Meatball is lower in Saturated fat (difference - 0.385g)
Which food is cheaper?
Meatball
Meatball is cheaper (difference - $0.5)
Which food is richer in vitamins?
Meatball
Meatball is relatively richer in vitamins
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.25g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.