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Ham vs. Olive — In-Depth Nutrition Comparison

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What are the differences between Ham and Olive?

  • Ham is higher in Vitamin B1, Selenium, Vitamin B6, Phosphorus, Vitamin B12, Vitamin B3, and Zinc, yet Olive is higher in Iron, and Copper.
  • Ham's daily need coverage for Vitamin B1 is 63% more.
  • The amount of Sodium in Olive is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Ham vs Olive 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
Olive
Contains more Magnesium +250%
Contains more Phosphorus +6433.3%
Contains more Potassium +3487.5%
Contains more Zinc +1209.1%
Contains more Manganese +170%
Contains more Selenium +2066.7%
Contains more Calcium +1000%
Contains more Iron +123%
Contains less Sodium -38.9%
Contains more Copper +217.7%
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 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +250%
Contains more Phosphorus +6433.3%
Contains more Potassium +3487.5%
Contains more Zinc +1209.1%
Contains more Manganese +170%
Contains more Selenium +2066.7%
Contains more Calcium +1000%
Contains more Iron +123%
Contains less Sodium -38.9%
Contains more Copper +217.7%

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
8
:
4
Olive
Contains more Vitamin D +∞%
Contains more Vitamin B1 +25033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +10773%
Contains more Vitamin B5 +2586.7%
Contains more Vitamin B6 +4344.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +560%
Contains more Vitamin C +∞%
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 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +25033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +10773%
Contains more Vitamin B5 +2586.7%
Contains more Vitamin B6 +4344.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +560%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
2
:
3
Olive
Contains more Protein +2391.7%
Contains more Other +96%
Contains more Fats +93.1%
Contains more Carbs +317.3%
Contains more Water +18.2%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +2391.7%
Contains more Other +96%
Contains more Fats +93.1%
Contains more Carbs +317.3%
Contains more Water +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
0
:
3
Olive
Contains less Saturated Fat -21.8%
Contains more Monounsaturated Fat +201.1%
Contains more Polyunsaturated fat +68.7%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -21.8%
Contains more Monounsaturated Fat +201.1%
Contains more Polyunsaturated fat +68.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Olive Opinion
Net carbs 1.5g 3.06g Olive
Protein 20.93g 0.84g Ham
Fats 5.53g 10.68g Olive
Carbs 1.5g 6.26g Olive
Calories 145kcal 115kcal Ham
Fiber 0g 3.2g Olive
Calcium 8mg 88mg Olive
Iron 1.48mg 3.3mg Olive
Magnesium 14mg 4mg Ham
Phosphorus 196mg 3mg Ham
Potassium 287mg 8mg Ham
Sodium 1203mg 735mg Olive
Zinc 2.88mg 0.22mg Ham
Copper 0.079mg 0.251mg Olive
Manganese 0.054mg 0.02mg Ham
Selenium 19.5µg 0.9µg Ham
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.25mg 1.65mg Olive
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.754mg 0.003mg Ham
Vitamin B2 0.202mg 0mg Ham
Vitamin B3 4.023mg 0.037mg Ham
Vitamin B5 0.403mg 0.015mg Ham
Vitamin B6 0.4mg 0.009mg Ham
Folate 3µg 0µg Ham
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 1.4µg Olive
Tryptophan 0.251mg Ham
Threonine 0.931mg 0.026mg Ham
Isoleucine 0.918mg 0.031mg Ham
Leucine 1.661mg 0.05mg Ham
Lysine 1.775mg 0.032mg Ham
Methionine 0.553mg 0.012mg Ham
Phenylalanine 0.904mg 0.029mg Ham
Valine 0.908mg 0.038mg Ham
Histidine 0.75mg 0.023mg Ham
Cholesterol 53mg 0mg Olive
Saturated Fat 1.81g 1.415g Olive
Monounsaturated Fat 2.62g 7.888g Olive
Polyunsaturated fat 0.54g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Olive
Minerals Daily Need Coverage Score
55%
Ham
35%
Olive

Comparison summary

Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 468mg)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 0.395g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Ham
Ham is cheaper (difference - $3)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.