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Ham vs Chicken meat - In-Depth Nutrition Comparison

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Comparison summary

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 is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.98g)
Which food contains less Sodium?
Chicken meat
Chicken meat contains less Sodium (difference - 1121mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
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.
Ham Chicken meat
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Chicken meat
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
32
Ham
25
Chicken meat
Mineral Summary Score
43
Ham
22
Chicken meat

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
Ham
5
:
Contains more Iron +17.5%
Contains more Potassium +28.7%
Contains more Copper +19.7%
Contains more Zinc +48.5%
Contains more Calcium +87.5%
Contains more Magnesium +64.3%
Contains less Sodium -93.2%
Equal in Phosphorus - 182
Contains more Iron +17.5%
Contains more Potassium +28.7%
Contains more Copper +19.7%
Contains more Zinc +48.5%
Contains more Calcium +87.5%
Contains more Magnesium +64.3%
Contains less Sodium -93.2%
Equal in Phosphorus - 182

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
Ham
4
:
Contains more Vitamin D +1500%
Contains more Vitamin B1 +1096.8%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B12 +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +111%
Contains more Vitamin B5 +155.6%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.27
Equal in Vitamin B6 - 0.4
Contains more Vitamin D +1500%
Contains more Vitamin B1 +1096.8%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B12 +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +111%
Contains more Vitamin B5 +155.6%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.27
Equal in Vitamin B6 - 0.4

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
126%
Ham
164%
Chicken meat
Carbohydrates
2%
Ham
0%
Chicken meat
Fats
26%
Ham
63%
Chicken meat

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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 Ham Chicken meat Opinion
Calories 145 239 Chicken meat
Protein 20.93 27.3 Chicken meat
Fats 5.53 13.6 Chicken meat
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 88 Ham
Vitamin D 32 2 Ham
Iron 1.48 1.26 Ham
Calcium 8 15 Chicken meat
Potassium 287 223 Ham
Magnesium 14 23 Chicken meat
Sugars 0 0
Fiber 0 0
Copper 0.079 0.066 Ham
Zinc 2.88 1.94 Ham
Starch
Phosphorus 196 182 Ham
Sodium 1203 82 Chicken meat
Vitamin A 0 161 Chicken meat
Vitamin E 0.25 0.27 Chicken meat
Vitamin D 0.8 0 Ham
Vitamin B1 0.754 0.063 Ham
Vitamin B2 0.202 0.168 Ham
Vitamin B3 4.023 8.487 Chicken meat
Vitamin B5 0.403 1.03 Chicken meat
Vitamin B6 0.4 0.4
Vitamin B12 0.65 0.3 Ham
Vitamin K 0 2.4 Chicken meat
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 3.79 Ham
Monounsaturated Fat 2.62 5.34 Chicken meat
Polyunsaturated fat 0.54 2.97 Chicken meat
Tryptophan 0.251 0.305 Chicken meat
Threonine 0.931 1.128 Chicken meat
Isoleucine 0.918 1.362 Chicken meat
Leucine 1.661 1.986 Chicken meat
Lysine 1.775 2.223 Chicken meat
Methionine 0.553 0.726 Chicken meat
Phenylalanine 0.904 1.061 Chicken meat
Valine 0.908 1.325 Chicken meat
Histidine 0.75 0.802 Chicken meat
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.