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Pot roast vs. Ham — In-Depth Nutrition Comparison

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What are the differences between Pot roast and Ham?

  • Pot roast is higher in Vitamin B12, Zinc, Selenium, and Iron, yet Ham is higher in Vitamin B1, and Vitamin B6.
  • Pot roast's daily need coverage for Vitamin B12 is 62% more.
  • Pot roast has 4 times more Saturated Fat than Ham. While Pot roast has 7.548g of Saturated Fat, Ham has only 1.81g.

We used Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Pot roast 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Ham
Contains more Calcium +100%
Contains more Iron +63.5%
Contains more Magnesium +35.7%
Contains less Sodium -96.1%
Contains more Zinc +131.3%
Contains more Copper +25.3%
Contains more Selenium +38.5%
Contains more Phosphorus +12.6%
Contains more Potassium +24.2%
Contains more Manganese +440%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +100%
Contains more Iron +63.5%
Contains more Magnesium +35.7%
Contains less Sodium -96.1%
Contains more Zinc +131.3%
Contains more Copper +25.3%
Contains more Selenium +38.5%
Contains more Phosphorus +12.6%
Contains more Potassium +24.2%
Contains more Manganese +440%

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.
:
4
Ham
Contains more Vitamin E +104%
Contains more Vitamin B5 +41.7%
Contains more Folate +200%
Contains more Vitamin B12 +227.7%
Contains more Choline +29.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +300%
Contains more Vitamin B1 +1178%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B6 +41.3%
Equal in Vitamin B3 - 4.023
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 61% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Vitamin E +104%
Contains more Vitamin B5 +41.7%
Contains more Folate +200%
Contains more Vitamin B12 +227.7%
Contains more Choline +29.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +300%
Contains more Vitamin B1 +1178%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B6 +41.3%
Equal in Vitamin B3 - 4.023

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Ham
Contains more Protein +38.3%
Contains more Fats +246.7%
Contains more Carbs +∞%
Contains more Water +30.4%
Equal in Other - 4.37
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
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 +38.3%
Contains more Fats +246.7%
Contains more Carbs +∞%
Contains more Water +30.4%
Equal in Other - 4.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Ham
Contains more Monounsaturated Fat +212%
Contains more Polyunsaturated fat +31.1%
Contains less Saturated Fat -76%
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +212%
Contains more Polyunsaturated fat +31.1%
Contains less Saturated Fat -76%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pot roast Ham Opinion
Net carbs 0g 1.5g Ham
Protein 28.94g 20.93g Pot roast
Fats 19.17g 5.53g Pot roast
Carbs 0g 1.5g Ham
Calories 297kcal 145kcal Pot roast
Calcium 16mg 8mg Pot roast
Iron 2.42mg 1.48mg Pot roast
Magnesium 19mg 14mg Pot roast
Phosphorus 174mg 196mg Ham
Potassium 231mg 287mg Ham
Sodium 47mg 1203mg Pot roast
Zinc 6.66mg 2.88mg Pot roast
Copper 0.099mg 0.079mg Pot roast
Manganese 0.01mg 0.054mg Ham
Selenium 27µg 19.5µg Pot roast
Vitamin E 0.51mg 0.25mg Pot roast
Vitamin D 8IU 32IU Ham
Vitamin D 0.2µg 0.8µg Ham
Vitamin B1 0.059mg 0.754mg Ham
Vitamin B2 0.171mg 0.202mg Ham
Vitamin B3 4.105mg 4.023mg Pot roast
Vitamin B5 0.571mg 0.403mg Pot roast
Vitamin B6 0.283mg 0.4mg Ham
Folate 9µg 3µg Pot roast
Vitamin B12 2.13µg 0.65µg Pot roast
Choline 110.2mg 85.1mg Pot roast
Vitamin K 1.8µg 0µg Pot roast
Tryptophan 0.19mg 0.251mg Ham
Threonine 1.156mg 0.931mg Pot roast
Isoleucine 1.317mg 0.918mg Pot roast
Leucine 2.302mg 1.661mg Pot roast
Lysine 2.446mg 1.775mg Pot roast
Methionine 0.754mg 0.553mg Pot roast
Phenylalanine 1.143mg 0.904mg Pot roast
Valine 1.436mg 0.908mg Pot roast
Histidine 0.924mg 0.75mg Pot roast
Cholesterol 116mg 53mg Ham
Saturated Fat 7.548g 1.81g Ham
Monounsaturated Fat 8.175g 2.62g Pot roast
Polyunsaturated fat 0.708g 0.54g Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast 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
45%
Pot roast
45%
Ham
Minerals Daily Need Coverage Score
57%
Pot roast
55%
Ham

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 1156mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.738g)
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 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

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.