Beef vs. Spam

Nutrition comparison of Cooked Beef and Spam


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus spam (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and spam:

  • Both beef and spam are high in calories, potassium, protein and saturated fat.
  • Beef has signficantly more calcium than spam.
  • Beef is a great source of iron.
  • Spam has more thiamin, however, beef contains more pantothenic acid, folate and Vitamin B12.
  • Spam is an excellent source of Vitamin C.
Detailed nutritional comparison of beef and spam is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Spam src

Here's an infographic summarizing the nutritional differences between beef and spam. marks particularly rich nutrients.


Calories and Carbs

calories

Both beef and spam are high in calories. Beef is very similar to beef for calories - beef has 277 calories per 100 grams and spam has 293 calories.

For macronutrient ratios, beef is much heavier in protein, lighter in carbs and lighter in fat compared to spam per calorie. Beef has a macronutrient ratio of 38:0:62 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Spam
Protein 38% 17%
Carbohydrates ~ 5%
Fat 62% 78%
Alcohol ~ ~

carbohydrates

Both spam and beef are low in carbohydrates - spam has 3.4g of total carbs per 100 grams and beef does not contain significant amounts.



Protein

protein

Both beef and spam are high in protein. Beef has 103% more protein than spam - beef has 25.4g of protein per 100 grams and spam has 12.5g of protein.

Fat

saturated fat

Both beef and spam are high in saturated fat. Spam has 21% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and spam has 8.9g of saturated fat.

trans fat

Spam has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and spam does not contain significant amounts.

cholesterol

Beef and spam contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and spam has 76mg of cholesterol.

Vitamins

Vitamin C

Spam is an excellent source of Vitamin C and it has more Vitamin C than beef - spam has 43mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Beef and spam contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and spam does not contain significant amounts.

Vitamin D

Spam has 10 times more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and spam has 23iu of Vitamin D.

Vitamin E

Beef and spam contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.

Vitamin K

Beef and spam contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and spam does not contain significant amounts.

The B Vitamins

Spam has more thiamin, however, beef contains more pantothenic acid, folate and Vitamin B12. Both beef and spam contain significant amounts of riboflavin, niacin and Vitamin B6.

Beef Spam
Thiamin 0.051 MG 0.264 MG
Riboflavin 0.176 MG 0.179 MG
Niacin 4.537 MG 3.175 MG
Pantothenic acid 0.658 MG ~
Vitamin B6 0.336 MG 0.283 MG
Folate 11 UG 4 UG
Vitamin B12 2.9 UG 0.61 UG

Minerals

calcium

Beef has signficantly more calcium than spam - beef has 35mg of calcium per 100 grams and spam does not contain significant amounts.

iron

Beef is a great source of iron and it has 252% more iron than spam - beef has 2.3mg of iron per 100 grams and spam has 0.64mg of iron.

potassium

Both beef and spam are high in potassium. Spam has 105% more potassium than beef - beef has 275mg of potassium per 100 grams and spam has 564mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spam has more alpha linoleic acid (ALA) than beef per 100 grams.

Beef Spam
alpha linoleic acid 0.056 G 0.23 G
Total 0.056 G 0.23 G

omega 6s

Comparing omega-6 fatty acids, spam has more linoleic acid than beef per 100 grams.

Beef Spam
other omega 6 0.012 G ~
linoleic acid 0.39 G 2.436 G
Total 0.402 G 2.436 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) .

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