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  6. Ham vs. Pot roast

Ham vs. Pot roast — In-Depth Nutrition Comparison

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What are the differences between ham and pot roast?

  • Ham is higher in vitamin B1 and vitamin B6, yet pot roast is higher in vitamin B12, zinc, selenium, and iron.
  • Pot roast's daily need coverage for vitamin B12 is 62% more.
  • Ham has 26 times more sodium than pot roast. While ham has 1203mg of sodium, pot roast has only 47mg.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types in this article.

Infographic

Ham vs Pot roast infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
3
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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more PotassiumPotassium +24.2%
Contains more PhosphorusPhosphorus +12.6%
Contains more ManganeseManganese +440%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +100%
Contains more IronIron +63.5%
Contains more CopperCopper +25.3%
Contains more ZincZinc +131.3%
Contains less SodiumSodium -96.1%
Contains more SeleniumSelenium +38.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the 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% 3% 0% 10% 15% 39% 77% 34% 65% 266% 4.5% 6.8%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +1178%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin EVitamin E +104%
Contains more Vitamin B5Vitamin B5 +41.7%
Contains more Vitamin B12Vitamin B12 +227.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.105mg

All nutrients comparison - raw data values

Nutrient Ham Pot roast DV% diff.
Vitamin B12 0.65µg 2.13µg 62%
Vitamin B1 0.754mg 0.059mg 58%
Sodium 1203mg 47mg 50%
Zinc 2.88mg 6.66mg 34%
Saturated fat 1.81g 7.548g 26%
Fats 5.53g 19.17g 21%
Cholesterol 53mg 116mg 21%
Protein 20.93g 28.94g 16%
Selenium 19.5µg 27µg 14%
Monounsaturated fat 2.62g 8.175g 14%
Iron 1.48mg 2.42mg 12%
Vitamin B6 0.4mg 0.283mg 9%
Calories 145kcal 297kcal 8%
Choline 85.1mg 110.2mg 5%
Vitamin D* 32 IU 8 IU 3%
Vitamin D 0.8µg 0.2µg 3%
Phosphorus 196mg 174mg 3%
Vitamin B5 0.403mg 0.571mg 3%
Potassium 287mg 231mg 2%
Copper 0.079mg 0.099mg 2%
Vitamin E 0.25mg 0.51mg 2%
Manganese 0.054mg 0.01mg 2%
Vitamin B2 0.202mg 0.171mg 2%
Vitamin K 0µg 1.8µg 2%
Folate 3µg 9µg 2%
Carbs 1.5g 0g 1%
Magnesium 14mg 19mg 1%
Calcium 8mg 16mg 1%
Vitamin B3 4.023mg 4.105mg 1%
Polyunsaturated fat 0.54g 0.708g 1%
Protein per 100 calories 14g 9.7g N/A
Calories per 10 g protein 69kcal 103kcal N/A
Weight per 100 calories 69g 34g N/A
Unsaturated / Saturated Fat ratio 1.7 1.2 N/A
Net carbs 1.5g 0g N/A
Tryptophan 0.251mg 0.19mg 0%
Threonine 0.931mg 1.156mg 0%
Isoleucine 0.918mg 1.317mg 0%
Leucine 1.661mg 2.302mg 0%
Lysine 1.775mg 2.446mg 0%
Methionine 0.553mg 0.754mg 0%
Phenylalanine 0.904mg 1.143mg 0%
Valine 0.908mg 1.436mg 0%
Histidine 0.75mg 0.924mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.4%
Contains more OtherOther +∞%
Contains more ProteinProtein +38.3%
Contains more FatsFats +246.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -76%
Contains more Mono. FatMonounsaturated fat +212%
Contains more Poly. FatPolyunsaturated fat +31.1%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.