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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
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 Phosphorus +12.6%
Contains more Potassium +24.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 91% 14% 75% 21% 7% 182% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
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 Phosphorus +12.6%
Contains more Potassium +24.2%

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
:
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 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 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
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 E +104%
Contains more Vitamin B5 +41.7%
Contains more Folate +200%
Contains more Vitamin B12 +227.7%
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

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.
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
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 0IU 0IU
Vitamin E 0.51mg 0.25mg Pot roast
Vitamin D 8IU 32IU Ham
Vitamin D 0.2µg 0.8µg Ham
Vitamin C 0mg 0mg
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
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
Trans Fat g g
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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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
44
Pot roast
45
Ham
Mineral Summary Score
53
Pot roast
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
174%
Pot roast
126%
Ham
Carbohydrates
0%
Pot roast
2%
Ham
Fats
88%
Pot roast
26%
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

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. 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.