foodstruct logo
Find food by nutritional value | Diet analysis

Ham vs Egg - 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.
Ham Egg
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
Ham Egg
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
28
Egg
Mineral Summary Score
43
Ham
55
Egg

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
:
3
Egg
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%
Contains more Calcium +525%
Contains more Copper +2431.6%
Contains less Sodium -89.7%

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
3
:
7
Egg
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%
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 +∞%

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
75%
Egg
Carbohydrates
2%
Ham
1%
Egg
Fats
26%
Ham
49%
Egg

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 Ham Egg Opinion
Calories 145 155 Egg
Protein 20.93 12.58 Ham
Fats 5.53 10.61 Egg
Vitamin C 0 0
Carbs 1.5 1.12 Ham
Cholesterol 53 373 Ham
Vitamin D 32 87 Egg
Iron 1.48 1.19 Ham
Calcium 8 50 Egg
Potassium 287 126 Ham
Magnesium 14 10 Ham
Sugars 0 1.12 Egg
Fiber 0 0
Copper 0.079 2 Egg
Zinc 2.88 1.05 Ham
Starch
Phosphorus 196 172 Ham
Sodium 1203 124 Egg
Vitamin A 0 520 Egg
Vitamin E 0.25 1.03 Egg
Vitamin D 0.8 2.2 Egg
Vitamin B1 0.754 0.066 Ham
Vitamin B2 0.202 0.513 Egg
Vitamin B3 4.023 0.064 Ham
Vitamin B5 0.403 1.398 Egg
Vitamin B6 0.4 0.121 Ham
Vitamin B12 0.65 1.11 Egg
Vitamin K 0 0.3 Egg
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 3.267 Ham
Monounsaturated Fat 2.62 4.077 Egg
Polyunsaturated fat 0.54 1.414 Egg
Tryptophan 0.251 0.153 Ham
Threonine 0.931 0.604 Ham
Isoleucine 0.918 0.686 Ham
Leucine 1.661 1.075 Ham
Lysine 1.775 0.904 Ham
Methionine 0.553 0.392 Ham
Phenylalanine 0.904 0.668 Ham
Valine 0.908 0.767 Ham
Histidine 0.75 0.298 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.