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  6. Chicken breast vs. Ham

Chicken breast vs. Ham — In-Depth Nutrition Comparison

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What are the differences between Chicken breast and Ham?

  • Chicken breast is higher in Vitamin B3, Vitamin B6, Vitamin B5, Selenium, and Phosphorus, yet Ham is higher in Vitamin B1, Zinc, and Vitamin B12.
  • Chicken breast's daily need coverage for Vitamin B3 is 67% more.
  • Chicken breast has 3 times more Vitamin B5 than Ham. While Chicken breast has 1.04mg of Vitamin B5, Ham has only 0.403mg.
  • The amount of Cholesterol in Ham is lower.

We used Chicken, broilers or fryers, breast, meat only, cooked, fried and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Chicken breast 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.
Chicken breast
Chicken breast
5
:
5
Ham
Ham
Contains more Calcium +100%
Contains more Magnesium +121.4%
Contains more Phosphorus +25.5%
Contains less Sodium -93.4%
Contains more Selenium +34.4%
Contains more Iron +29.8%
Contains more Zinc +166.7%
Contains more Copper +46.3%
Contains more Manganese +157.1%
Equal in Potassium - 287
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Ham
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 +121.4%
Contains more Phosphorus +25.5%
Contains less Sodium -93.4%
Contains more Selenium +34.4%
Contains more Iron +29.8%
Contains more Zinc +166.7%
Contains more Copper +46.3%
Contains more Manganese +157.1%
Equal in Potassium - 287

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.
Chicken breast
Chicken breast
7
:
4
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +68%
Contains more Vitamin B3 +267.4%
Contains more Vitamin B5 +158.1%
Contains more Vitamin B6 +60%
Contains more Folate +33.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +700%
Contains more Vitamin B1 +854.4%
Contains more Vitamin B2 +61.6%
Contains more Vitamin B12 +75.7%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Ham
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 +68%
Contains more Vitamin B3 +267.4%
Contains more Vitamin B5 +158.1%
Contains more Vitamin B6 +60%
Contains more Folate +33.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +700%
Contains more Vitamin B1 +854.4%
Contains more Vitamin B2 +61.6%
Contains more Vitamin B12 +75.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
1
:
4
Ham
Ham
Contains more Protein +59.8%
Contains more Fats +17.4%
Contains more Carbs +194.1%
Contains more Water +12.4%
Contains more Other +286.7%
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Ham
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 Protein +59.8%
Contains more Fats +17.4%
Contains more Carbs +194.1%
Contains more Water +12.4%
Contains more Other +286.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
1
Ham
Ham
Contains less Saturated Fat -28.7%
Contains more Polyunsaturated fat +98.1%
Contains more Monounsaturated Fat +52.3%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -28.7%
Contains more Polyunsaturated fat +98.1%
Contains more Monounsaturated Fat +52.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken breast Ham Opinion
Net carbs 0.51g 1.5g Ham
Protein 33.44g 20.93g Chicken breast
Fats 4.71g 5.53g Ham
Carbs 0.51g 1.5g Ham
Calories 187kcal 145kcal Chicken breast
Calcium 16mg 8mg Chicken breast
Iron 1.14mg 1.48mg Ham
Magnesium 31mg 14mg Chicken breast
Phosphorus 246mg 196mg Chicken breast
Potassium 276mg 287mg Ham
Sodium 79mg 1203mg Chicken breast
Zinc 1.08mg 2.88mg Ham
Copper 0.054mg 0.079mg Ham
Manganese 0.021mg 0.054mg Ham
Selenium 26.2µg 19.5µg Chicken breast
Vitamin A 23IU 0IU Chicken breast
Vitamin A RAE 7µg 0µg Chicken breast
Vitamin E 0.42mg 0.25mg Chicken breast
Vitamin D 5IU 32IU Ham
Vitamin D 0.1µg 0.8µg Ham
Vitamin B1 0.079mg 0.754mg Ham
Vitamin B2 0.125mg 0.202mg Ham
Vitamin B3 14.782mg 4.023mg Chicken breast
Vitamin B5 1.04mg 0.403mg Chicken breast
Vitamin B6 0.64mg 0.4mg Chicken breast
Folate 4µg 3µg Chicken breast
Vitamin B12 0.37µg 0.65µg Ham
Vitamin K 2.4µg 0µg Chicken breast
Tryptophan 0.39mg 0.251mg Chicken breast
Threonine 1.412mg 0.931mg Chicken breast
Isoleucine 1.765mg 0.918mg Chicken breast
Leucine 2.509mg 1.661mg Chicken breast
Lysine 2.836mg 1.775mg Chicken breast
Methionine 0.925mg 0.553mg Chicken breast
Phenylalanine 1.328mg 0.904mg Chicken breast
Valine 1.659mg 0.908mg Chicken breast
Histidine 1.037mg 0.75mg Chicken breast
Cholesterol 91mg 53mg Ham
Saturated Fat 1.29g 1.81g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 2.62g Ham
Polyunsaturated fat 1.07g 0.54g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
50%
Chicken breast
45%
Ham
Minerals Daily Need Coverage Score
40%
Chicken breast
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Chicken breast
Chicken breast contains less Sodium (difference - 1124mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 0.52g)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.