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  6. Beef broiled vs. Ham

Beef broiled vs. Ham — In-Depth Nutrition Comparison

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Important differences between beef broiled and ham

  • Beef broiled has more vitamin B12, zinc, fats, iron, protein, and vitamin B3; however, ham has more vitamin B1.
  • Beef broiled's daily need coverage for vitamin B12 is 83% more.
  • Beef broiled has 3 times more saturated fat than ham. Beef broiled has 5.895g of saturated fat, while ham has 1.81g.

The food varieties used in the comparison are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Beef broiled vs Ham infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +125%
Contains more IronIron +75.7%
Contains more ZincZinc +119.1%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +350%
~equal in Potassium ~287mg
~equal in Copper ~0.079mg
~equal in Phosphorus ~196mg
~equal in Selenium ~19.5µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 1% 2.4% 12% 41% 101% 39% 88% 330% 3% 6.8%
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B12Vitamin B12 +306.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +1539.1%
Contains more Vitamin B2Vitamin B2 +14.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Beef broiled Ham DV% diff.
Vitamin B12 2.64µg 0.65µg 83%
Vitamin B1 0.046mg 0.754mg 59%
Sodium 72mg 1203mg 49%
Zinc 6.31mg 2.88mg 31%
Saturated fat 5.895g 1.81g 19%
Fats 15.41g 5.53g 15%
Iron 2.6mg 1.48mg 14%
Cholesterol 88mg 53mg 12%
Protein 25.93g 20.93g 10%
Monounsaturated fat 6.668g 2.62g 10%
Vitamin B3 5.378mg 4.023mg 8%
Calories 250kcal 145kcal 5%
Vitamin B5 0.658mg 0.403mg 5%
Vitamin D* 2 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Selenium 21.5µg 19.5µg 4%
Omega-3 (ALA) 0.044g 3%
Magnesium 21mg 14mg 2%
Manganese 0.012mg 0.054mg 2%
Vitamin B2 0.176mg 0.202mg 2%
Folate 9µg 3µg 2%
Carbs 0g 1.5g 1%
Calcium 18mg 8mg 1%
Potassium 318mg 287mg 1%
Copper 0.085mg 0.079mg 1%
Vitamin E 0.12mg 0.25mg 1%
Vitamin B6 0.382mg 0.4mg 1%
Vitamin K 1.2µg 0µg 1%
Protein per 100 calories 10g 14g N/A
Calories per 10 g protein 96kcal 69kcal N/A
Weight per 100 calories 40g 69g N/A
Unsaturated / Saturated Fat ratio 1.2 1.7 N/A
Net carbs 0g 1.5g N/A
Phosphorus 198mg 196mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 0.572g N/A
Choline 82.4mg 85.1mg 0%
Polyunsaturated fat 0.484g 0.54g 0%
Tryptophan 0.094mg 0.251mg 0%
Threonine 0.72mg 0.931mg 0%
Isoleucine 0.822mg 0.918mg 0%
Leucine 1.45mg 1.661mg 0%
Lysine 1.54mg 1.775mg 0%
Methionine 0.478mg 0.553mg 0%
Phenylalanine 0.725mg 0.904mg 0%
Valine 0.914mg 0.908mg 0%
Histidine 0.604mg 0.75mg 0%
Omega-3 (EPA) 0.003g 0g N/A
Omega-3 (DHA) 0.001g 0g N/A
Omega-3 (DPA) 0.016g 0g N/A
Omega-6 (Gamma-linolenic acid) 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Ham
Ham
2
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 ProteinProtein +23.9%
Contains more FatsFats +178.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +154.5%
Contains less Sat. FatSaturated fat -69.3%
Contains more Poly. FatPolyunsaturated fat +11.6%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.