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Pot roast vs. Ham — In-Depth Nutrition Comparison

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What are the differences between pot roast and ham?

  • Pot roast is higher in vitamin B12, zinc, selenium, and iron, yet ham is higher in vitamin B1 and vitamin B6.
  • Pot roast's daily need coverage for vitamin B12 is 62% more.
  • Pot roast has 4 times more saturated fat than ham. While pot roast has 7.548g of saturated fat, ham has only 1.81g.

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

Infographic

Pot roast vs Ham infographic
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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.
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%
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%
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%
Contains more PotassiumPotassium +24.2%
Contains more PhosphorusPhosphorus +12.6%
Contains more ManganeseManganese +440%

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.
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%
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 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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.023mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 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 +38.3%
Contains more FatsFats +246.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.4%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 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 +212%
Contains more Poly. FatPolyunsaturated fat +31.1%
Contains less Sat. FatSaturated fat -76%

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