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Veal vs Ham - In-Depth Nutrition Comparison

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What are the differences between Veal and Ham?

  • Veal is higher in Vitamin B12, Vitamin B3, Vitamin B5, and Zinc, yet Ham is higher in Vitamin B1, Selenium, and Iron.
  • Ham's daily need coverage for Vitamin B1 is 57% more.
  • Veal has 3 times more Vitamin B5 than Ham. While Veal has 1.16mg of Vitamin B5, Ham has only 0.403mg.
  • The amount of Cholesterol in Ham is lower.

We used Veal, ground, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Veal 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
Veal
7
:
1
Ham
Contains more Calcium +112.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +10.7%
Contains more Potassium +17.4%
Contains less Sodium -93.1%
Contains more Zinc +34.4%
Contains more Copper +30.4%
Contains more Iron +49.5%
Equal in Phosphorus - 196
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 18% 93% 30% 11% 106% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +112.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +10.7%
Contains more Potassium +17.4%
Contains less Sodium -93.1%
Contains more Zinc +34.4%
Contains more Copper +30.4%
Contains more Iron +49.5%
Equal in Phosphorus - 196

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
Veal
6
:
4
Ham
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +187.8%
Contains more Folate +266.7%
Contains more Vitamin B12 +95.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +977.1%
Equal in Vitamin B6 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 18% 63% 151% 70% 90% 9% 159% 3%
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 B2 +33.7%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +187.8%
Contains more Folate +266.7%
Contains more Vitamin B12 +95.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +977.1%
Equal in Vitamin B6 - 0.4

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.
Veal Ham
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Veal Ham Opinion
Net carbs 0g 1.5g Ham
Protein 24.38g 20.93g Veal
Fats 7.56g 5.53g Veal
Carbs 0g 1.5g Ham
Calories 172kcal 145kcal Veal
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 17mg 8mg Veal
Iron 0.99mg 1.48mg Ham
Magnesium 24mg 14mg Veal
Phosphorus 217mg 196mg Veal
Potassium 337mg 287mg Veal
Sodium 83mg 1203mg Veal
Zinc 3.87mg 2.88mg Veal
Copper 0.103mg 0.079mg Veal
Vitamin A 0IU 0IU
Vitamin E 0.15mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.07mg 0.754mg Ham
Vitamin B2 0.27mg 0.202mg Veal
Vitamin B3 8.03mg 4.023mg Veal
Vitamin B5 1.16mg 0.403mg Veal
Vitamin B6 0.39mg 0.4mg Ham
Folate 11µg 3µg Veal
Vitamin B12 1.27µg 0.65µg Veal
Vitamin K 1.2µg 0µg Veal
Tryptophan 0.247mg 0.251mg Ham
Threonine 1.065mg 0.931mg Veal
Isoleucine 1.201mg 0.918mg Veal
Leucine 1.94mg 1.661mg Veal
Lysine 2.009mg 1.775mg Veal
Methionine 0.569mg 0.553mg Veal
Phenylalanine 0.984mg 0.904mg Veal
Valine 1.347mg 0.908mg Veal
Histidine 0.885mg 0.75mg Veal
Cholesterol 103mg 53mg Ham
Trans Fat g g
Saturated Fat 3.04g 1.81g Ham
Monounsaturated Fat 2.84g 2.62g Veal
Polyunsaturated fat 0.55g 0.54g Veal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veal 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
47
Veal
45
Ham
Mineral Summary Score
42
Veal
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
146%
Veal
126%
Ham
Carbohydrates
0%
Veal
2%
Ham
Fats
35%
Veal
26%
Ham

Comparison summary

Which food is richer in minerals?
Veal
Veal is relatively richer in minerals
Which food contains less Sodium?
Veal
Veal contains less Sodium (difference - 1120mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 50mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.23g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.7)
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 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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.