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  6. Chicken thigh vs. Ham

Chicken thigh vs. Ham — In-Depth Nutrition Comparison

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Differences between Chicken thigh and Ham

  • Chicken thigh has more Vitamin B3, Vitamin B5, and Polyunsaturated fat, while Ham has more Vitamin B1, and Vitamin B12.
  • Ham's daily need coverage for Vitamin B1 is 55% higher.
  • Ham contains 5 times less Polyunsaturated fat than Chicken thigh. Chicken thigh contains 2.43g of Polyunsaturated fat, while Ham contains 0.54g.
  • The amount of Cholesterol in Ham is lower.

The food types used in this comparison are Chicken, broilers or fryers, thigh, meat only, cooked, fried and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Chicken thigh 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 thigh
Chicken thigh
6
:
4
Ham
Ham
Contains more Calcium +62.5%
Contains more Magnesium +85.7%
Contains less Sodium -92.1%
Contains more Copper +13.9%
Contains more Potassium +10.8%
Contains more Manganese +100%
Equal in Iron - 1.48
Equal in Phosphorus - 196
Equal in Zinc - 2.88
Equal in Selenium - 19.5
Chicken thigh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 55% 19% 86% 23% 13% 77% 30% 4% 112%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +62.5%
Contains more Magnesium +85.7%
Contains less Sodium -92.1%
Contains more Copper +13.9%
Contains more Potassium +10.8%
Contains more Manganese +100%
Equal in Iron - 1.48
Equal in Phosphorus - 196
Equal in Zinc - 2.88
Equal in Selenium - 19.5

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 thigh
Chicken thigh
5
:
6
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.2%
Contains more Vitamin B3 +77%
Contains more Vitamin B5 +218.9%
Contains more Folate +200%
Contains more Vitamin D +300%
Contains more Vitamin B1 +756.8%
Contains more Vitamin B12 +97%
Equal in Vitamin B6 - 0.4
Chicken thigh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 6% 0% 22% 59% 134% 78% 88% 7% 42% 0%
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 B2 +26.2%
Contains more Vitamin B3 +77%
Contains more Vitamin B5 +218.9%
Contains more Folate +200%
Contains more Vitamin D +300%
Contains more Vitamin B1 +756.8%
Contains more Vitamin B12 +97%
Equal in Vitamin B6 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken thigh
Chicken thigh
2
:
3
Ham
Ham
Contains more Protein +34.6%
Contains more Fats +86.3%
Contains more Carbs +27.1%
Contains more Water +14.1%
Contains more Other +324.3%
Chicken thigh
28% 10% 59%
Protein: 28.18 g
Fats: 10.3 g
Carbs: 1.18 g
Water: 59.31 g
Other: 1.03 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 +34.6%
Contains more Fats +86.3%
Contains more Carbs +27.1%
Contains more Water +14.1%
Contains more Other +324.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken thigh
Chicken thigh
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +45.8%
Contains more Polyunsaturated fat +350%
Contains less Saturated Fat -34.9%
Chicken thigh
31% 42% 27%
Saturated Fat: 2.78 g
Monounsaturated Fat: 3.82 g
Polyunsaturated fat: 2.43 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +45.8%
Contains more Polyunsaturated fat +350%
Contains less Saturated Fat -34.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken thigh Ham Opinion
Net carbs 1.18g 1.5g Ham
Protein 28.18g 20.93g Chicken thigh
Fats 10.3g 5.53g Chicken thigh
Carbs 1.18g 1.5g Ham
Calories 218kcal 145kcal Chicken thigh
Calcium 13mg 8mg Chicken thigh
Iron 1.46mg 1.48mg Ham
Magnesium 26mg 14mg Chicken thigh
Phosphorus 199mg 196mg Chicken thigh
Potassium 259mg 287mg Ham
Sodium 95mg 1203mg Chicken thigh
Zinc 2.79mg 2.88mg Ham
Copper 0.09mg 0.079mg Chicken thigh
Manganese 0.027mg 0.054mg Ham
Selenium 20.5µg 19.5µg Chicken thigh
Vitamin A 70IU 0IU Chicken thigh
Vitamin E 0.25mg Ham
Vitamin D 8IU 32IU Ham
Vitamin D 0.2µg 0.8µg Ham
Vitamin B1 0.088mg 0.754mg Ham
Vitamin B2 0.255mg 0.202mg Chicken thigh
Vitamin B3 7.12mg 4.023mg Chicken thigh
Vitamin B5 1.285mg 0.403mg Chicken thigh
Vitamin B6 0.38mg 0.4mg Ham
Folate 9µg 3µg Chicken thigh
Vitamin B12 0.33µg 0.65µg Ham
Tryptophan 0.329mg 0.251mg Chicken thigh
Threonine 1.188mg 0.931mg Chicken thigh
Isoleucine 1.486mg 0.918mg Chicken thigh
Leucine 2.115mg 1.661mg Chicken thigh
Lysine 2.384mg 1.775mg Chicken thigh
Methionine 0.778mg 0.553mg Chicken thigh
Phenylalanine 1.121mg 0.904mg Chicken thigh
Valine 1.397mg 0.908mg Chicken thigh
Histidine 0.874mg 0.75mg Chicken thigh
Cholesterol 102mg 53mg Ham
Saturated Fat 2.78g 1.81g Ham
Omega-3 - DHA 0.05g 0g Chicken thigh
Omega-3 - EPA 0.01g 0g Chicken thigh
Omega-3 - DPA 0.03g 0g Chicken thigh
Monounsaturated Fat 3.82g 2.62g Chicken thigh
Polyunsaturated fat 2.43g 0.54g Chicken thigh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken thigh 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
36%
Chicken thigh
45%
Ham
Minerals Daily Need Coverage Score
42%
Chicken thigh
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.97g)
Which food is lower in Sugar?
Chicken thigh
Chicken thigh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chicken thigh
Chicken thigh contains less Sodium (difference - 1108mg)
Which food is cheaper?
Chicken thigh
Chicken thigh is cheaper (difference - $0.5)
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 thigh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172387/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.