Ground beef vs. Ham — In-Depth Nutrition Comparison
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How are ground beef and ham different?
- Ground beef is higher in vitamin B12, zinc, fats, iron, and protein; however, ham is richer in vitamin B1 and vitamin B6.
- Daily need coverage for vitamin B12 for ground beef is 77% higher.
- Ground beef contains 3 times more saturated fat than ham. While ground beef contains 6.073g of saturated fat, ham contains only 1.81g.
Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used 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 | +21.4% |
| Contains more CalciumCalcium | +312.5% |
| Contains more IronIron | +53.4% |
| Contains more ZincZinc | +102.8% |
| Contains less SodiumSodium | -93.9% |
| Contains more PotassiumPotassium | +19.1% |
| Contains more PhosphorusPhosphorus | +18.1% |
| 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 B5Vitamin B5 | +27% |
| Contains more Vitamin B12Vitamin B12 | +283.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +108.3% |
| Contains more Vitamin B1Vitamin B1 | +1378.4% |
| Contains more Vitamin B2Vitamin B2 | +18.1% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.49µg | 0.65µg | 77% |
| Vitamin B1 | 0.051mg | 0.754mg | 59% |
| Sodium | 73mg | 1203mg | 49% |
| Zinc | 5.84mg | 2.88mg | 27% |
| Saturated fat | 6.073g | 1.81g | 19% |
| Fats | 15.37g | 5.53g | 15% |
| Cholesterol | 88mg | 53mg | 12% |
| Monounsaturated fat | 7.322g | 2.62g | 12% |
| Iron | 2.27mg | 1.48mg | 10% |
| Vitamin B6 | 0.311mg | 0.4mg | 7% |
| Protein | 23.87g | 20.93g | 6% |
| Calories | 241kcal | 145kcal | 5% |
| Vitamin D* | 2 IU | 32 IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Phosphorus | 166mg | 196mg | 4% |
| Calcium | 33mg | 8mg | 3% |
| Manganese | 0.009mg | 0.054mg | 2% |
| Vitamin B2 | 0.171mg | 0.202mg | 2% |
| Vitamin B5 | 0.512mg | 0.403mg | 2% |
| Vitamin K | 2.9µg | 0µg | 2% |
| Choline | 73.2mg | 85.1mg | 2% |
| Carbs | 0g | 1.5g | 1% |
| Magnesium | 17mg | 14mg | 1% |
| Potassium | 241mg | 287mg | 1% |
| Vitamin E | 0.12mg | 0.25mg | 1% |
| Selenium | 19.1µg | 19.5µg | 1% |
| Folate | 7µg | 3µg | 1% |
| Polyunsaturated fat | 0.408g | 0.54g | 1% |
| Protein per 100 calories | 9.9g | 14g | N/A |
| Calories per 10 g protein | 101kcal | 69kcal | N/A |
| Weight per 100 calories | 41g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 1.3 | 1.7 | N/A |
| Net carbs | 0g | 1.5g | N/A |
| Copper | 0.079mg | 0.079mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B3 | 4.026mg | 4.023mg | 0% |
| Trans fat | 1.173g | N/A | |
| Tryptophan | 0.121mg | 0.251mg | 0% |
| Threonine | 0.923mg | 0.931mg | 0% |
| Isoleucine | 1.055mg | 0.918mg | 0% |
| Leucine | 1.861mg | 1.661mg | 0% |
| Lysine | 1.976mg | 1.775mg | 0% |
| Methionine | 0.614mg | 0.553mg | 0% |
| Phenylalanine | 0.931mg | 0.904mg | 0% |
| Valine | 1.172mg | 0.908mg | 0% |
| Histidine | 0.775mg | 0.75mg | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.008g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.87 g
Fats:
15.37 g
Carbs:
0 g
Water:
58.37 g
Other:
2.39 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +14% |
| Contains more FatsFats | +177.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +15.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.073 g
Monounsaturated fat:
Mono. Fat
7.322 g
Polyunsaturated fat:
Poly. Fat
0.408 g
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 | +179.5% |
| Contains less Sat. FatSaturated fat | -70.2% |
| Contains more Poly. FatPolyunsaturated fat | +32.4% |
