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  6. Ham vs. Beef broiled

Ham vs. Beef broiled — In-Depth Nutrition Comparison

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Important differences between ham and beef broiled

  • Ham has more vitamin B1; however, beef broiled has more vitamin B12, zinc, fats, iron, protein, and vitamin B3.
  • Beef broiled's daily need coverage for vitamin B12 is 83% more.
  • Ham has 17 times more sodium than beef broiled. Ham has 1203mg of sodium, while beef broiled has 72mg.

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

Infographic

Ham vs Beef broiled 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.
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%
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%
Contains more ManganeseManganese +350%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +10.8%
Contains more IronIron +75.7%
Contains more ZincZinc +119.1%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +10.3%
~equal in Copper ~0.085mg
~equal in Phosphorus ~198mg

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.
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%
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%
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.382mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.