Roast beef vs. Ham — In-Depth Nutrition Comparison
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What are the differences between roast beef and ham?
- Roast beef is higher in vitamin B12, potassium, vitamin B3, iron, and phosphorus, yet ham is higher in vitamin B1, selenium, choline, and protein.
- Ham's daily need coverage for vitamin B1 is 59% more.
- Roast beef has 3 times more vitamin B12 than ham. While roast beef has 2.04µg of vitamin B12, ham has only 0.65µg.
- The amount of sodium in roast beef is lower.
We used Roast beef, deli style, prepackaged, sliced and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more PotassiumPotassium | +125.4% |
| Contains more IronIron | +38.5% |
| Contains more PhosphorusPhosphorus | +23.5% |
| Contains less SodiumSodium | -29.1% |
| Contains more CalciumCalcium | +60% |
| Contains more ManganeseManganese | +260% |
| Contains more SeleniumSelenium | +32.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +96% |
| Contains more Vitamin B3Vitamin B3 | +38.7% |
| Contains more Vitamin B5Vitamin B5 | +40.4% |
| Contains more Vitamin B6Vitamin B6 | +15% |
| Contains more Vitamin B12Vitamin B12 | +213.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1653.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.043mg | 0.754mg | 59% |
| Vitamin B12 | 2.04µg | 0.65µg | 58% |
| Sodium | 853mg | 1203mg | 15% |
| Potassium | 647mg | 287mg | 11% |
| Vitamin B3 | 5.581mg | 4.023mg | 10% |
| Selenium | 14.7µg | 19.5µg | 9% |
| Iron | 2.05mg | 1.48mg | 7% |
| Phosphorus | 242mg | 196mg | 7% |
| Choline | 43.9mg | 85.1mg | 7% |
| Protein | 18.62g | 20.93g | 5% |
| Vitamin B6 | 0.46mg | 0.4mg | 5% |
| Vitamin D* | 1 IU | 32 IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Fats | 3.69g | 5.53g | 3% |
| Zinc | 3.2mg | 2.88mg | 3% |
| Vitamin B5 | 0.566mg | 0.403mg | 3% |
| Monounsaturated fat | 1.521g | 2.62g | 3% |
| Calories | 115kcal | 145kcal | 2% |
| Vitamin E | 0.49mg | 0.25mg | 2% |
| Manganese | 0.015mg | 0.054mg | 2% |
| Saturated fat | 1.318g | 1.81g | 2% |
| Polyunsaturated fat | 0.27g | 0.54g | 2% |
| Cholesterol | 51mg | 53mg | 1% |
| Magnesium | 20mg | 14mg | 1% |
| Copper | 0.086mg | 0.079mg | 1% |
| Vitamin B2 | 0.213mg | 0.202mg | 1% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Folate | 5µg | 3µg | 1% |
| Omega-3 (ALA) | 0.017g | 1% | |
| Omega-6 (Linoleic acid) | 0.14g | 1% | |
| Protein per 100 calories | 16g | 14g | N/A |
| Calories per 10 g protein | 62kcal | 69kcal | N/A |
| Weight per 100 calories | 87g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 1.4 | 1.7 | N/A |
| Net carbs | 0.64g | 1.5g | N/A |
| Carbs | 0.64g | 1.5g | 0% |
| Calcium | 5mg | 8mg | 0% |
| Sugar | 0.29g | 0g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.148g | 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% | |
| Omega-3 (EPA) | 0.007g | 0g | N/A |
| Omega-3 (DHA) | 0.001g | 0g | N/A |
| Omega-3 (DPA) | 0.012g | 0g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A | |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.011g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.62 g
Fats:
3.69 g
Carbs:
0.64 g
Water:
73.72 g
Other:
3.33 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +12.4% |
| Contains more FatsFats | +49.9% |
| Contains more CarbsCarbs | +134.4% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.318 g
Monounsaturated fat:
Mono. Fat
1.521 g
Polyunsaturated fat:
Poly. Fat
0.27 g
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 | -27.2% |
| Contains more Mono. FatMonounsaturated fat | +72.3% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
