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Ham vs Milk - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 1159mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 1.177g)
Which food contains less Sugars?
Ham
Ham contains less Sugars (difference - 5.2g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 38)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.1)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

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 Milk
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

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

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
11
Milk
Mineral Summary Score
43
Ham
13
Milk

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
6
:
2
Milk
Contains more Iron +4833.3%
Contains more Potassium +91.3%
Contains more Magnesium +27.3%
Contains more Copper +690%
Contains more Zinc +585.7%
Contains more Phosphorus +106.3%
Contains more Calcium +1462.5%
Contains less Sodium -96.3%
Contains more Iron +4833.3%
Contains more Potassium +91.3%
Contains more Magnesium +27.3%
Contains more Copper +690%
Contains more Zinc +585.7%
Contains more Phosphorus +106.3%
Contains more Calcium +1462.5%
Contains less Sodium -96.3%

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
7
:
3
Milk
Contains more Vitamin E +2400%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +4225.8%
Contains more Vitamin B5 +11.6%
Contains more Vitamin B6 +981.1%
Contains more Vitamin B12 +38.3%
Contains more Vitamin D +50%
Contains more Vitamin A +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.185
Contains more Vitamin E +2400%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +4225.8%
Contains more Vitamin B5 +11.6%
Contains more Vitamin B6 +981.1%
Contains more Vitamin B12 +38.3%
Contains more Vitamin D +50%
Contains more Vitamin A +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.185

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
20%
Milk
Carbohydrates
2%
Ham
5%
Milk
Fats
26%
Ham
4%
Milk

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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 Milk Opinion
Calories 145 42 Ham
Protein 20.93 3.37 Ham
Fats 5.53 0.97 Ham
Vitamin C 0 0
Carbs 1.5 4.99 Milk
Cholesterol 53 5 Milk
Vitamin D 32 48 Milk
Iron 1.48 0.03 Ham
Calcium 8 125 Milk
Potassium 287 150 Ham
Magnesium 14 11 Ham
Sugars 0 5.2 Milk
Fiber 0 0
Copper 0.079 0.01 Ham
Zinc 2.88 0.42 Ham
Starch
Phosphorus 196 95 Ham
Sodium 1203 44 Milk
Vitamin A 0 196 Milk
Vitamin E 0.25 0.01 Ham
Vitamin D 0.8 1.2 Milk
Vitamin B1 0.754 0.02 Ham
Vitamin B2 0.202 0.185 Ham
Vitamin B3 4.023 0.093 Ham
Vitamin B5 0.403 0.361 Ham
Vitamin B6 0.4 0.037 Ham
Vitamin B12 0.65 0.47 Ham
Vitamin K 0 0.1 Milk
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 0.633 Milk
Monounsaturated Fat 2.62 0.277 Ham
Polyunsaturated fat 0.54 0.035 Ham
Tryptophan 0.251 0.043 Ham
Threonine 0.931 0.143 Ham
Isoleucine 0.918 0.174 Ham
Leucine 1.661 0.319 Ham
Lysine 1.775 0.282 Ham
Methionine 0.553 0.088 Ham
Phenylalanine 0.904 0.174 Ham
Valine 0.908 0.22 Ham
Histidine 0.75 0.101 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.