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Ham vs. Egg — In-Depth Nutrition Comparison

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Summary of differences between Ham and Egg

  • Ham has more Vitamin B1, Vitamin B3, and Vitamin B6, however, Egg is higher in Copper, Choline, Vitamin B2, Selenium, and Vitamin B5.
  • Egg covers your daily need of Copper 213% more than Ham.
  • Ham has 63 times more Vitamin B3 than Egg. While Ham has 4.023mg of Vitamin B3, Egg has only 0.064mg.
  • Egg has less Sodium.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Egg, whole, cooked, hard-boiled.

Infographic

Ham vs Egg infographic
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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
6
:
4
Egg
Contains more Iron +24.4%
Contains more Magnesium +40%
Contains more Phosphorus +14%
Contains more Potassium +127.8%
Contains more Zinc +174.3%
Contains more Manganese +107.7%
Contains more Calcium +525%
Contains less Sodium -89.7%
Contains more Copper +2431.6%
Contains more Selenium +57.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Iron +24.4%
Contains more Magnesium +40%
Contains more Phosphorus +14%
Contains more Potassium +127.8%
Contains more Zinc +174.3%
Contains more Manganese +107.7%
Contains more Calcium +525%
Contains less Sodium -89.7%
Contains more Copper +2431.6%
Contains more Selenium +57.9%

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
3
:
8
Egg
Contains more Vitamin B1 +1042.4%
Contains more Vitamin B3 +6185.9%
Contains more Vitamin B6 +230.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +312%
Contains more Vitamin D +175%
Contains more Vitamin B2 +154%
Contains more Vitamin B5 +246.9%
Contains more Folate +1366.7%
Contains more Vitamin B12 +70.8%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B1 +1042.4%
Contains more Vitamin B3 +6185.9%
Contains more Vitamin B6 +230.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +312%
Contains more Vitamin D +175%
Contains more Vitamin B2 +154%
Contains more Vitamin B5 +246.9%
Contains more Folate +1366.7%
Contains more Vitamin B12 +70.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
2
Egg
Contains more Protein +66.4%
Contains more Carbs +33.9%
Contains more Other +308.4%
Contains more Fats +91.9%
Contains more Water +10.3%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +66.4%
Contains more Carbs +33.9%
Contains more Other +308.4%
Contains more Fats +91.9%
Contains more Water +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
2
Egg
Contains less Saturated Fat -44.6%
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +161.9%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -44.6%
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +161.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Egg
Lower in Sugar ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Ham Egg Opinion
Net carbs 1.5g 1.12g Ham
Protein 20.93g 12.58g Ham
Fats 5.53g 10.61g Egg
Carbs 1.5g 1.12g Ham
Calories 145kcal 155kcal Egg
Sugar 0g 1.12g Ham
Calcium 8mg 50mg Egg
Iron 1.48mg 1.19mg Ham
Magnesium 14mg 10mg Ham
Phosphorus 196mg 172mg Ham
Potassium 287mg 126mg Ham
Sodium 1203mg 124mg Egg
Zinc 2.88mg 1.05mg Ham
Copper 0.079mg 2mg Egg
Manganese 0.054mg 0.026mg Ham
Selenium 19.5µg 30.8µg Egg
Vitamin A 0IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 0.25mg 1.03mg Egg
Vitamin D 32IU 87IU Egg
Vitamin D 0.8µg 2.2µg Egg
Vitamin B1 0.754mg 0.066mg Ham
Vitamin B2 0.202mg 0.513mg Egg
Vitamin B3 4.023mg 0.064mg Ham
Vitamin B5 0.403mg 1.398mg Egg
Vitamin B6 0.4mg 0.121mg Ham
Folate 3µg 44µg Egg
Vitamin B12 0.65µg 1.11µg Egg
Vitamin K 0µg 0.3µg Egg
Tryptophan 0.251mg 0.153mg Ham
Threonine 0.931mg 0.604mg Ham
Isoleucine 0.918mg 0.686mg Ham
Leucine 1.661mg 1.075mg Ham
Lysine 1.775mg 0.904mg Ham
Methionine 0.553mg 0.392mg Ham
Phenylalanine 0.904mg 0.668mg Ham
Valine 0.908mg 0.767mg Ham
Histidine 0.75mg 0.298mg Ham
Cholesterol 53mg 373mg Ham
Saturated Fat 1.81g 3.267g Ham
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 2.62g 4.077g Egg
Polyunsaturated fat 0.54g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Egg
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
45%
Ham
45%
Egg
Minerals Daily Need Coverage Score
55%
Ham
103%
Egg

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 320mg)
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)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.