foodstruct logo
Find food by nutritional value | Diet analysis

Egg vs Ham - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 320mg)
Which food contains less Sugars?
Ham
Ham contains less Sugars (difference - 1.12g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.457g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1079mg)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Ham
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Egg Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Egg
32
Ham
Mineral Summary Score
55
Egg
43
Ham

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
3
:
5
Ham
Contains more Calcium +525%
Contains more Copper +2431.6%
Contains less Sodium -89.7%
Contains more Iron +24.4%
Contains more Potassium +127.8%
Contains more Magnesium +40%
Contains more Zinc +174.3%
Contains more Phosphorus +14%
Contains more Calcium +525%
Contains more Copper +2431.6%
Contains less Sodium -89.7%
Contains more Iron +24.4%
Contains more Potassium +127.8%
Contains more Magnesium +40%
Contains more Zinc +174.3%
Contains more Phosphorus +14%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
7
:
3
Ham
Contains more Vitamin D +171.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +312%
Contains more Vitamin B2 +154%
Contains more Vitamin B5 +246.9%
Contains more Vitamin B12 +70.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1042.4%
Contains more Vitamin B3 +6185.9%
Contains more Vitamin B6 +230.6%
Contains more Vitamin D +171.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +312%
Contains more Vitamin B2 +154%
Contains more Vitamin B5 +246.9%
Contains more Vitamin B12 +70.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1042.4%
Contains more Vitamin B3 +6185.9%
Contains more Vitamin B6 +230.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
75%
Egg
126%
Ham
Carbohydrates
1%
Egg
2%
Ham
Fats
49%
Egg
26%
Ham

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Egg Ham Opinion
Calories 155 145 Egg
Protein 12.58 20.93 Ham
Fats 10.61 5.53 Egg
Vitamin C 0 0
Carbs 1.12 1.5 Ham
Cholesterol 373 53 Ham
Vitamin D 87 32 Egg
Iron 1.19 1.48 Ham
Calcium 50 8 Egg
Potassium 126 287 Ham
Magnesium 10 14 Ham
Sugars 1.12 0 Egg
Fiber 0 0
Copper 2 0.079 Egg
Zinc 1.05 2.88 Ham
Starch
Phosphorus 172 196 Ham
Sodium 124 1203 Egg
Vitamin A 520 0 Egg
Vitamin E 1.03 0.25 Egg
Vitamin D 2.2 0.8 Egg
Vitamin B1 0.066 0.754 Ham
Vitamin B2 0.513 0.202 Egg
Vitamin B3 0.064 4.023 Ham
Vitamin B5 1.398 0.403 Egg
Vitamin B6 0.121 0.4 Ham
Vitamin B12 1.11 0.65 Egg
Vitamin K 0.3 0 Egg
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.267 1.81 Ham
Monounsaturated Fat 4.077 2.62 Egg
Polyunsaturated fat 1.414 0.54 Egg
Tryptophan 0.153 0.251 Ham
Threonine 0.604 0.931 Ham
Isoleucine 0.686 0.918 Ham
Leucine 1.075 1.661 Ham
Lysine 0.904 1.775 Ham
Methionine 0.392 0.553 Ham
Phenylalanine 0.668 0.904 Ham
Valine 0.767 0.908 Ham
Histidine 0.298 0.75 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.