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  6. Ham vs. Bran

Ham vs. Bran — In-Depth Nutrition Comparison

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How are Ham and Bran different?

  • Ham is richer in Vitamin B1, Vitamin B6, Vitamin B12, Vitamin B3, Selenium, Zinc, and Vitamin B2, while Bran is higher in Manganese.
  • Ham covers your daily need of Sodium 52% more than Bran.
  • Bran is lower in Cholesterol.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Oat bran, cooked types were used in this article.

Infographic

Ham vs Bran 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
6
:
4
Bran
Bran
Contains more Iron +68.2%
Contains more Phosphorus +64.7%
Contains more Potassium +212%
Contains more Zinc +443.4%
Contains more Copper +19.7%
Contains more Selenium +153.2%
Contains more Calcium +25%
Contains more Magnesium +185.7%
Contains less Sodium -99.9%
Contains more Manganese +1685.2%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Iron +68.2%
Contains more Phosphorus +64.7%
Contains more Potassium +212%
Contains more Zinc +443.4%
Contains more Copper +19.7%
Contains more Selenium +153.2%
Contains more Calcium +25%
Contains more Magnesium +185.7%
Contains less Sodium -99.9%
Contains more Manganese +1685.2%

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
9
:
1
Bran
Bran
Contains more Vitamin D +∞%
Contains more Vitamin B1 +371.3%
Contains more Vitamin B2 +494.1%
Contains more Vitamin B3 +2693.8%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +1500%
Contains more Vitamin B12 +∞%
Contains more Folate +100%
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +371.3%
Contains more Vitamin B2 +494.1%
Contains more Vitamin B3 +2693.8%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +1500%
Contains more Vitamin B12 +∞%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Bran
Bran
Contains more Protein +552%
Contains more Fats +543%
Contains more Other +791.8%
Contains more Carbs +662.7%
Contains more Water +24.1%
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
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +552%
Contains more Fats +543%
Contains more Other +791.8%
Contains more Carbs +662.7%
Contains more Water +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +800.3%
Contains more Polyunsaturated fat +59.3%
Contains less Saturated Fat -91%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +800.3%
Contains more Polyunsaturated fat +59.3%
Contains less Saturated Fat -91%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Bran Opinion
Net carbs 1.5g 8.84g Bran
Protein 20.93g 3.21g Ham
Fats 5.53g 0.86g Ham
Carbs 1.5g 11.44g Bran
Calories 145kcal 40kcal Ham
Fiber 0g 2.6g Bran
Calcium 8mg 10mg Bran
Iron 1.48mg 0.88mg Ham
Magnesium 14mg 40mg Bran
Phosphorus 196mg 119mg Ham
Potassium 287mg 92mg Ham
Sodium 1203mg 1mg Bran
Zinc 2.88mg 0.53mg Ham
Copper 0.079mg 0.066mg Ham
Manganese 0.054mg 0.964mg Bran
Selenium 19.5µg 7.7µg Ham
Vitamin E 0.25mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.16mg Ham
Vitamin B2 0.202mg 0.034mg Ham
Vitamin B3 4.023mg 0.144mg Ham
Vitamin B5 0.403mg 0.217mg Ham
Vitamin B6 0.4mg 0.025mg Ham
Folate 3µg 6µg Bran
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg 0.057mg Ham
Threonine 0.931mg 0.086mg Ham
Isoleucine 0.918mg 0.114mg Ham
Leucine 1.661mg 0.235mg Ham
Lysine 1.775mg 0.13mg Ham
Methionine 0.553mg 0.057mg Ham
Phenylalanine 0.904mg 0.155mg Ham
Valine 0.908mg 0.165mg Ham
Histidine 0.75mg 0.07mg Ham
Cholesterol 53mg 0mg Bran
Saturated Fat 1.81g 0.163g Bran
Monounsaturated Fat 2.62g 0.291g Ham
Polyunsaturated fat 0.54g 0.339g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Bran
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
6%
Bran
Minerals Daily Need Coverage Score
55%
Ham
33%
Bran

Comparison summary

Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.647g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.5)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.