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Lamb vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between lamb and ham?

  • Lamb is richer in vitamin B12, vitamin B3, zinc, selenium, and vitamin B5, yet ham is richer in vitamin B1 and vitamin B6.
  • Lamb's daily need coverage for vitamin B12 is 79% higher.
  • Lamb has 5 times more saturated fat than ham. Lamb has 8.83g of saturated fat, while ham has 1.81g.

We used Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Lamb vs Ham 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.
Lamb
Lamb
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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 +64.3%
Contains more CalciumCalcium +112.5%
Contains more IronIron +27%
Contains more CopperCopper +50.6%
Contains more ZincZinc +54.9%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +35.4%
Contains more ManganeseManganese +145.5%
~equal in Potassium ~287mg
~equal in Phosphorus ~196mg

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.
Lamb
Lamb
6
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% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
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 B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more Vitamin B12Vitamin B12 +292.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B6Vitamin B6 +207.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Lamb Ham DV% diff.
Vitamin B12 2.55µg 0.65µg 79%
Vitamin B1 0.1mg 0.754mg 55%
Sodium 72mg 1203mg 49%
Saturated fat 8.83g 1.81g 32%
Fats 20.94g 5.53g 24%
Vitamin B6 0.13mg 0.4mg 21%
Vitamin B3 6.66mg 4.023mg 16%
Monounsaturated fat 8.82g 2.62g 16%
Cholesterol 97mg 53mg 15%
Zinc 4.46mg 2.88mg 14%
Selenium 26.4µg 19.5µg 13%
Calories 294kcal 145kcal 7%
Protein 24.52g 20.93g 7%
Polyunsaturated fat 1.51g 0.54g 6%
Iron 1.88mg 1.48mg 5%
Vitamin B5 0.66mg 0.403mg 5%
Vitamin D* 2 IU 32 IU 4%
Vitamin D 0.1µg 0.8µg 4%
Copper 0.119mg 0.079mg 4%
Vitamin B2 0.25mg 0.202mg 4%
Vitamin K 4.6µg 0µg 4%
Folate 18µg 3µg 4%
Magnesium 23mg 14mg 2%
Choline 93.7mg 85.1mg 2%
Carbs 0g 1.5g 1%
Calcium 17mg 8mg 1%
Potassium 310mg 287mg 1%
Phosphorus 188mg 196mg 1%
Vitamin E 0.14mg 0.25mg 1%
Manganese 0.022mg 0.054mg 1%
Protein per 100 calories 8.3g 14g N/A
Calories per 10 g protein 120kcal 69kcal N/A
Weight per 100 calories 34g 69g N/A
Unsaturated / Saturated Fat ratio 1.2 1.7 N/A
Net carbs 0g 1.5g N/A
Tryptophan 0.287mg 0.251mg 0%
Threonine 1.05mg 0.931mg 0%
Isoleucine 1.183mg 0.918mg 0%
Leucine 1.908mg 1.661mg 0%
Lysine 2.166mg 1.775mg 0%
Methionine 0.629mg 0.553mg 0%
Phenylalanine 0.998mg 0.904mg 0%
Valine 1.323mg 0.908mg 0%
Histidine 0.777mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
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
Contains more ProteinProtein +17.2%
Contains more FatsFats +278.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26%
Contains more OtherOther +432.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
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
Contains more Mono. FatMonounsaturated fat +236.6%
Contains more Poly. FatPolyunsaturated fat +179.6%
Contains less Sat. FatSaturated fat -79.5%

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.