Beef vs. Ham — In-Depth Nutrition Comparison
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Differences between beef and ham
- Beef has more vitamin B12, vitamin B6, iron, protein, vitamin B2, vitamin B3, and selenium, while ham has more vitamin B1.
- Beef's daily need coverage for vitamin B12 is 148% higher.
- Ham contains 2 times less iron than beef. Beef contains 3.04mg of iron, while ham contains 1.48mg.
- The amount of cholesterol in ham is lower.
The food types used in this comparison are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 CalciumCalcium | +62.5% |
| Contains more PotassiumPotassium | +22.6% |
| Contains more IronIron | +105.4% |
| Contains more CopperCopper | +22.8% |
| Contains more ZincZinc | +28.5% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -95.5% |
| Contains more SeleniumSelenium | +30.3% |
| Contains more ManganeseManganese | +500% |
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 B2Vitamin B2 | +98% |
| Contains more Vitamin B3Vitamin B3 | +43.2% |
| Contains more Vitamin B5Vitamin B5 | +19.4% |
| Contains more Vitamin B6Vitamin B6 | +67.3% |
| Contains more Vitamin B12Vitamin B12 | +547.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +918.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.21µg | 0.65µg | 148% |
| Vitamin B1 | 0.074mg | 0.754mg | 57% |
| Sodium | 54mg | 1203mg | 50% |
| Vitamin B6 | 0.669mg | 0.4mg | 21% |
| Iron | 3.04mg | 1.48mg | 20% |
| Vitamin B2 | 0.4mg | 0.202mg | 15% |
| Protein | 27.55g | 20.93g | 13% |
| Cholesterol | 85mg | 53mg | 11% |
| Selenium | 25.4µg | 19.5µg | 11% |
| Vitamin B3 | 5.76mg | 4.023mg | 11% |
| Phosphorus | 259mg | 196mg | 9% |
| Zinc | 3.7mg | 2.88mg | 7% |
| Vitamin D* | 3 IU | 32 IU | 4% |
| Vitamin D | 0.1µg | 0.8µg | 4% |
| Saturated fat | 2.595g | 1.81g | 4% |
| Fats | 6.54g | 5.53g | 2% |
| Potassium | 352mg | 287mg | 2% |
| Copper | 0.097mg | 0.079mg | 2% |
| Manganese | 0.009mg | 0.054mg | 2% |
| Vitamin B5 | 0.481mg | 0.403mg | 2% |
| Choline | 75.6mg | 85.1mg | 2% |
| Omega-6 (Linoleic acid) | 0.349g | 2% | |
| Calories | 169kcal | 145kcal | 1% |
| Carbs | 0g | 1.5g | 1% |
| Calcium | 13mg | 8mg | 1% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Folate | 7µg | 3µg | 1% |
| Omega-3 (ALA) | 0.013g | 1% | |
| Protein per 100 calories | 16g | 14g | N/A |
| Calories per 10 g protein | 61kcal | 69kcal | N/A |
| Weight per 100 calories | 59g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 1.3 | 1.7 | N/A |
| Net carbs | 0g | 1.5g | N/A |
| Magnesium | 14mg | 14mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin E | 0.25mg | 0.25mg | 0% |
| Trans fat | 0.375g | N/A | |
| Monounsaturated fat | 2.734g | 2.62g | 0% |
| Polyunsaturated fat | 0.532g | 0.54g | 0% |
| Tryptophan | 0.359mg | 0.251mg | 0% |
| Threonine | 1.534mg | 0.931mg | 0% |
| Isoleucine | 1.52mg | 0.918mg | 0% |
| Leucine | 2.833mg | 1.661mg | 0% |
| Lysine | 3.178mg | 1.775mg | 0% |
| Methionine | 0.871mg | 0.553mg | 0% |
| Phenylalanine | 1.299mg | 0.904mg | 0% |
| Valine | 1.603mg | 0.908mg | 0% |
| Histidine | 1.244mg | 0.75mg | 0% |
| Omega-3 (EPA) | 0.002g | 0g | N/A |
| Omega-3 (DHA) | 0.002g | 0g | N/A |
| Omega-3 (DPA) | 0.011g | 0g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.017g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31.6% |
| Contains more FatsFats | +18.3% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30.3% |
~equal in
Monounsaturated fat
~2.62g
~equal in
Polyunsaturated fat
~0.54g
