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  6. Ham vs. Wheat Bread

Ham vs. Wheat Bread — In-Depth Nutrition Comparison

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How are Ham and Wheat Bread different?

  • Ham is higher in Vitamin B12, Vitamin B1, and Vitamin B6, however, Wheat Bread is richer in Manganese, Iron, Selenium, Folate, and Fiber.
  • Daily need coverage for Manganese from Wheat Bread is 58% higher.
  • Wheat Bread has less Cholesterol.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Bread, wheat, toasted are the varieties used in this article.

Infographic

Ham vs Wheat Bread 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.
Ham
Ham
3
:
7
Wheat Bread
Wheat Bread
Contains more Potassium +28.7%
Contains more Zinc +95.9%
Contains more Calcium +1962.5%
Contains more Iron +176.4%
Contains more Magnesium +321.4%
Contains less Sodium -50%
Contains more Copper +150.6%
Contains more Manganese +2450%
Contains more Selenium +71.3%
Equal in Phosphorus - 188
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +28.7%
Contains more Zinc +95.9%
Contains more Calcium +1962.5%
Contains more Iron +176.4%
Contains more Magnesium +321.4%
Contains less Sodium -50%
Contains more Copper +150.6%
Contains more Manganese +2450%
Contains more Selenium +71.3%
Equal in Phosphorus - 188

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.
Ham
Ham
5
:
6
Wheat Bread
Wheat Bread
Contains more Vitamin D +∞%
Contains more Vitamin B1 +71.8%
Contains more Vitamin B6 +161.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +55.4%
Contains more Vitamin B5 +13.2%
Contains more Folate +2766.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24
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%
Wheat Bread
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% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +71.8%
Contains more Vitamin B6 +161.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +55.4%
Contains more Vitamin B5 +13.2%
Contains more Folate +2766.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Wheat Bread
Wheat Bread
Contains more Protein +61.5%
Contains more Fats +29.5%
Contains more Water +179.3%
Contains more Other +57.8%
Contains more Carbs +3618%
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +61.5%
Contains more Fats +29.5%
Contains more Water +179.3%
Contains more Other +57.8%
Contains more Carbs +3618%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +157.1%
Contains less Saturated Fat -45.4%
Contains more Polyunsaturated fat +218.5%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +157.1%
Contains less Saturated Fat -45.4%
Contains more Polyunsaturated fat +218.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Wheat Bread Opinion
Net carbs 1.5g 51.07g Wheat Bread
Protein 20.93g 12.96g Ham
Fats 5.53g 4.27g Ham
Carbs 1.5g 55.77g Wheat Bread
Calories 145kcal 313kcal Wheat Bread
Sugar 0g 6.42g Ham
Fiber 0g 4.7g Wheat Bread
Calcium 8mg 165mg Wheat Bread
Iron 1.48mg 4.09mg Wheat Bread
Magnesium 14mg 59mg Wheat Bread
Phosphorus 196mg 188mg Ham
Potassium 287mg 223mg Ham
Sodium 1203mg 601mg Wheat Bread
Zinc 2.88mg 1.47mg Ham
Copper 0.079mg 0.198mg Wheat Bread
Manganese 0.054mg 1.377mg Wheat Bread
Selenium 19.5µg 33.4µg Wheat Bread
Vitamin E 0.25mg 0.24mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.754mg 0.439mg Ham
Vitamin B2 0.202mg 0.382mg Wheat Bread
Vitamin B3 4.023mg 6.25mg Wheat Bread
Vitamin B5 0.403mg 0.456mg Wheat Bread
Vitamin B6 0.4mg 0.153mg Ham
Folate 3µg 86µg Wheat Bread
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 5.7µg Wheat Bread
Tryptophan 0.251mg 0.092mg Ham
Threonine 0.931mg 0.299mg Ham
Isoleucine 0.918mg 0.258mg Ham
Leucine 1.661mg 0.461mg Ham
Lysine 1.775mg 0.215mg Ham
Methionine 0.553mg 0.105mg Ham
Phenylalanine 0.904mg 0.315mg Ham
Valine 0.908mg 0.31mg Ham
Histidine 0.75mg 0.15mg Ham
Cholesterol 53mg 0mg Wheat Bread
Saturated Fat 1.81g 0.989g Wheat Bread
Monounsaturated Fat 2.62g 1.019g Ham
Polyunsaturated fat 0.54g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Wheat Bread
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
45%
Ham
38%
Wheat Bread
Minerals Daily Need Coverage Score
55%
Ham
89%
Wheat Bread

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 602mg)
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.821g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.2)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 6.42g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 60)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.