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Barbecue chicken vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between Barbecue chicken and Ham

  • Barbecue chicken has more Vitamin B3, however, Ham is higher in Vitamin B1, Vitamin B6, Zinc, Vitamin B12, Iron, and Vitamin D.
  • Ham covers your daily Vitamin B1 needs 58% more than Barbecue chicken.
  • Ham contains 2 times less Cholesterol than Barbecue chicken. Barbecue chicken contains 127mg of Cholesterol, while Ham contains 53mg.

Food varieties used in this article are Chicken, broiler, rotisserie, BBQ, thigh meat and skin and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Barbecue chicken 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.
Contains more Calcium +100%
Contains more Magnesium +50%
Contains more Phosphorus +11.2%
Contains less Sodium -72.2%
Contains more Selenium +12.8%
Contains more Iron +55.8%
Contains more Potassium +12.5%
Contains more Zinc +61.8%
Contains more Manganese +980%
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 15% 94% 23% 44% 49% 26% 1% 120%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +100%
Contains more Magnesium +50%
Contains more Phosphorus +11.2%
Contains less Sodium -72.2%
Contains more Selenium +12.8%
Contains more Iron +55.8%
Contains more Potassium +12.5%
Contains more Zinc +61.8%
Contains more Manganese +980%
Equal in Copper - 0.079

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.
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +84%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +42.5%
Contains more Folate +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1270.9%
Contains more Vitamin B5 +165.1%
Contains more Vitamin B6 +109.4%
Contains more Vitamin B12 +38.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 0% 14% 53% 108% 10% 45% 6% 59% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +84%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +42.5%
Contains more Folate +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1270.9%
Contains more Vitamin B5 +165.1%
Contains more Vitamin B6 +109.4%
Contains more Vitamin B12 +38.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +172.7%
Contains more Carbs +1150%
Contains more Water +10.2%
Contains more Other +396.6%
Equal in Protein - 20.93
23% 15% 61%
Protein: 22.51 g
Fats: 15.08 g
Carbs: 0.12 g
Water: 61.41 g
Other: 0.88 g
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 Fats +172.7%
Contains more Carbs +1150%
Contains more Water +10.2%
Contains more Other +396.6%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +146%
Contains more Polyunsaturated fat +277.4%
Contains less Saturated Fat -53.9%
32% 52% 16%
Saturated Fat: 3.927 g
Monounsaturated Fat: 6.446 g
Polyunsaturated fat: 2.038 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +146%
Contains more Polyunsaturated fat +277.4%
Contains less Saturated Fat -53.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barbecue chicken Ham
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barbecue chicken Ham Opinion
Net carbs 0.12g 1.5g Ham
Protein 22.51g 20.93g Barbecue chicken
Fats 15.08g 5.53g Barbecue chicken
Carbs 0.12g 1.5g Ham
Calories 226kcal 145kcal Barbecue chicken
Fructose 0.04g Barbecue chicken
Sugar 0.12g 0g Ham
Calcium 16mg 8mg Barbecue chicken
Iron 0.95mg 1.48mg Ham
Magnesium 21mg 14mg Barbecue chicken
Phosphorus 218mg 196mg Barbecue chicken
Potassium 255mg 287mg Ham
Sodium 335mg 1203mg Barbecue chicken
Zinc 1.78mg 2.88mg Ham
Copper 0.077mg 0.079mg Ham
Manganese 0.005mg 0.054mg Ham
Selenium 22µg 19.5µg Barbecue chicken
Vitamin A 67IU 0IU Barbecue chicken
Vitamin A RAE 20µg 0µg Barbecue chicken
Vitamin E 0.46mg 0.25mg Barbecue chicken
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.055mg 0.754mg Ham
Vitamin B2 0.227mg 0.202mg Barbecue chicken
Vitamin B3 5.732mg 4.023mg Barbecue chicken
Vitamin B5 0.152mg 0.403mg Ham
Vitamin B6 0.191mg 0.4mg Ham
Folate 8µg 3µg Barbecue chicken
Vitamin B12 0.47µg 0.65µg Ham
Tryptophan 0.173mg 0.251mg Ham
Threonine 0.657mg 0.931mg Ham
Isoleucine 0.853mg 0.918mg Ham
Leucine 1.549mg 1.661mg Ham
Lysine 1.75mg 1.775mg Ham
Methionine 0.565mg 0.553mg Barbecue chicken
Phenylalanine 0.69mg 0.904mg Ham
Valine 0.935mg 0.908mg Barbecue chicken
Histidine 0.592mg 0.75mg Ham
Cholesterol 127mg 53mg Ham
Trans Fat 0.078g Ham
Saturated Fat 3.927g 1.81g Ham
Monounsaturated Fat 6.446g 2.62g Barbecue chicken
Polyunsaturated fat 2.038g 0.54g Barbecue chicken
Omega-6 - Eicosadienoic acid 0.011g Barbecue chicken

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barbecue chicken Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Barbecue chicken
45%
Ham
Minerals Daily Need Coverage Score
41%
Barbecue chicken
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.12g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 74mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.117g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Barbecue chicken
Barbecue chicken contains less Sodium (difference - 868mg)
Which food is cheaper?
Barbecue chicken
Barbecue chicken is cheaper (difference - $0.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Barbecue chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171127/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.