Mutton vs. Ham — In-Depth Nutrition Comparison
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A recap on differences between mutton and ham
- Mutton has more vitamin B12, iron, selenium, zinc, vitamin B3, and phosphorus; however, ham is higher in vitamin B1.
- Mutton covers your daily vitamin B12 needs 158% more than ham.
- Ham contains 3 times less iron than mutton. Mutton contains 4.76mg of iron, while ham contains 1.48mg.
- Ham has less saturated fat.
Food varieties used in this article are Mutton, cooked, roasted (Navajo) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +121.4% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +42.5% |
| Contains more IronIron | +221.6% |
| Contains more ZincZinc | +105.9% |
| Contains more PhosphorusPhosphorus | +38.8% |
| Contains less SodiumSodium | -88.8% |
| Contains more SeleniumSelenium | +94.9% |
| Contains more CopperCopper | +27.4% |
| Contains more ManganeseManganese | +63.6% |
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 EVitamin E | +220% |
| Contains more Vitamin B2Vitamin B2 | +48.5% |
| Contains more Vitamin B3Vitamin B3 | +62.1% |
| Contains more Vitamin B5Vitamin B5 | +122.6% |
| Contains more Vitamin B12Vitamin B12 | +583.1% |
| Contains more CholineCholine | +18.2% |
| Contains more Vitamin B1Vitamin B1 | +1156.7% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.44µg | 0.65µg | 158% |
| Vitamin B1 | 0.06mg | 0.754mg | 58% |
| Sodium | 135mg | 1203mg | 46% |
| Iron | 4.76mg | 1.48mg | 41% |
| Selenium | 38µg | 19.5µg | 34% |
| Zinc | 5.93mg | 2.88mg | 28% |
| Protein | 33.43g | 20.93g | 25% |
| Cholesterol | 109mg | 53mg | 19% |
| Vitamin B3 | 6.52mg | 4.023mg | 16% |
| Saturated fat | 5.142g | 1.81g | 15% |
| Phosphorus | 272mg | 196mg | 11% |
| Vitamin B5 | 0.897mg | 0.403mg | 10% |
| Fats | 11.09g | 5.53g | 9% |
| Vitamin B2 | 0.3mg | 0.202mg | 8% |
| Monounsaturated fat | 4.459g | 2.62g | 5% |
| Calories | 234kcal | 145kcal | 4% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin E | 0.8mg | 0.25mg | 4% |
| Potassium | 409mg | 287mg | 4% |
| Magnesium | 31mg | 14mg | 4% |
| Vitamin D | 32IU | 4% | |
| Choline | 100.6mg | 85.1mg | 3% |
| Copper | 0.062mg | 0.079mg | 2% |
| Polyunsaturated fat | 0.814g | 0.54g | 2% |
| Vitamin B6 | 0.377mg | 0.4mg | 2% |
| Manganese | 0.033mg | 0.054mg | 1% |
| Folate | 0µg | 3µg | 1% |
| Net carbs | 0.08g | 1.5g | N/A |
| Carbs | 0.08g | 1.5g | 0% |
| Calcium | 10mg | 8mg | 0% |
| Tryptophan | 0.257mg | 0.251mg | 0% |
| Threonine | 1.403mg | 0.931mg | 0% |
| Isoleucine | 1.588mg | 0.918mg | 0% |
| Leucine | 2.764mg | 1.661mg | 0% |
| Lysine | 2.999mg | 1.775mg | 0% |
| Methionine | 0.918mg | 0.553mg | 0% |
| Phenylalanine | 1.399mg | 0.904mg | 0% |
| Valine | 1.678mg | 0.908mg | 0% |
| Histidine | 0.975mg | 0.75mg | 0% |
| Omega-3 - ALA | 0.147g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.025g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +59.7% |
| Contains more FatsFats | +100.5% |
| Contains more CarbsCarbs | +1775% |
| Contains more WaterWater | +25.3% |
| Contains more OtherOther | +212.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +70.2% |
| Contains more Poly. FatPolyunsaturated fat | +50.7% |
| Contains less Sat. FatSaturated fat | -64.8% |
