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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 234kcal | 145kcal |
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| Protein | 33.43g | 20.93g |
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| Fats | 11.09g | 5.53g |
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| Net carbs | 0.08g | 1.5g |
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| Carbs | 0.08g | 1.5g |
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| Cholesterol | 109mg | 53mg |
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| Vitamin D | 32IU |
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| Magnesium | 31mg | 14mg |
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| Calcium | 10mg | 8mg |
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| Potassium | 409mg | 287mg |
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| Iron | 4.76mg | 1.48mg |
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| Copper | 0.062mg | 0.079mg |
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| Zinc | 5.93mg | 2.88mg |
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| Phosphorus | 272mg | 196mg |
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| Sodium | 135mg | 1203mg |
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| Vitamin E | 0.8mg | 0.25mg |
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| Vitamin D | 0.8µg |
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| Manganese | 0.033mg | 0.054mg |
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| Selenium | 38µg | 19.5µg |
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| Vitamin B1 | 0.06mg | 0.754mg |
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| Vitamin B2 | 0.3mg | 0.202mg |
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| Vitamin B3 | 6.52mg | 4.023mg |
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| Vitamin B5 | 0.897mg | 0.403mg |
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| Vitamin B6 | 0.377mg | 0.4mg |
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| Vitamin B12 | 4.44µg | 0.65µg |
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| Folate | 0µg | 3µg |
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| Choline | 100.6mg | 85.1mg |
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| Saturated Fat | 5.142g | 1.81g |
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| Monounsaturated Fat | 4.459g | 2.62g |
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| Polyunsaturated fat | 0.814g | 0.54g |
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| Tryptophan | 0.257mg | 0.251mg |
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| Threonine | 1.403mg | 0.931mg |
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| Isoleucine | 1.588mg | 0.918mg |
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| Leucine | 2.764mg | 1.661mg |
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| Lysine | 2.999mg | 1.775mg |
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| Methionine | 0.918mg | 0.553mg |
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| Phenylalanine | 1.399mg | 0.904mg |
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| Valine | 1.678mg | 0.908mg |
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| Histidine | 0.975mg | 0.75mg |
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| Omega-3 - ALA | 0.147g |
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| Omega-6 - Gamma-linoleic acid | 0.025g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
75%
45%
Minerals Daily Need Coverage Score
77%
55%
Comparison summary
Which food is lower in Sugar?
Mutton is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mutton contains less Sodium (difference - 1068mg)
Which food is cheaper?
Mutton is cheaper (difference - $0.5)
Which food is richer in minerals?
Mutton is relatively richer in minerals
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 3.332g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.