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  6. Wheat Bread vs. Ham

Wheat Bread vs. Ham — In-Depth Nutrition Comparison

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How are Wheat Bread and Ham different?

  • Wheat Bread is higher in Manganese, Iron, Selenium, Folate, and Fiber, however, Ham is richer in Vitamin B12, Vitamin B1, and Vitamin B6.
  • Daily need coverage for Manganese from Wheat Bread is 58% higher.
  • Wheat Bread has less Sodium.

Bread, wheat, toasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Wheat Bread vs Ham 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.
Wheat Bread
Wheat Bread
7
:
3
Ham
Ham
Contains more Calcium +1962.5%
Contains more Iron +176.4%
Contains more Magnesium +321.4%
Contains less Sodium -50%
Contains more Copper +150.6%
Contains more Manganese +2450%
Contains more Selenium +71.3%
Contains more Potassium +28.7%
Contains more Zinc +95.9%
Equal in Phosphorus - 196
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1962.5%
Contains more Iron +176.4%
Contains more Magnesium +321.4%
Contains less Sodium -50%
Contains more Copper +150.6%
Contains more Manganese +2450%
Contains more Selenium +71.3%
Contains more Potassium +28.7%
Contains more Zinc +95.9%
Equal in Phosphorus - 196

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.
Wheat Bread
Wheat Bread
6
:
5
Ham
Ham
Contains more Vitamin C +∞%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +55.4%
Contains more Vitamin B5 +13.2%
Contains more Folate +2766.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +71.8%
Contains more Vitamin B6 +161.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.25
Wheat Bread
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% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +55.4%
Contains more Vitamin B5 +13.2%
Contains more Folate +2766.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +71.8%
Contains more Vitamin B6 +161.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
4
Ham
Ham
Contains more Carbs +3618%
Contains more Protein +61.5%
Contains more Fats +29.5%
Contains more Water +179.3%
Contains more Other +57.8%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
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
Contains more Carbs +3618%
Contains more Protein +61.5%
Contains more Fats +29.5%
Contains more Water +179.3%
Contains more Other +57.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Ham
Ham
Contains less Saturated Fat -45.4%
Contains more Polyunsaturated fat +218.5%
Contains more Monounsaturated Fat +157.1%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -45.4%
Contains more Polyunsaturated fat +218.5%
Contains more Monounsaturated Fat +157.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Ham Opinion
Net carbs 51.07g 1.5g Wheat Bread
Protein 12.96g 20.93g Ham
Fats 4.27g 5.53g Ham
Carbs 55.77g 1.5g Wheat Bread
Calories 313kcal 145kcal Wheat Bread
Sugar 6.42g 0g Ham
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 8mg Wheat Bread
Iron 4.09mg 1.48mg Wheat Bread
Magnesium 59mg 14mg Wheat Bread
Phosphorus 188mg 196mg Ham
Potassium 223mg 287mg Ham
Sodium 601mg 1203mg Wheat Bread
Zinc 1.47mg 2.88mg Ham
Copper 0.198mg 0.079mg Wheat Bread
Manganese 1.377mg 0.054mg Wheat Bread
Selenium 33.4µg 19.5µg Wheat Bread
Vitamin E 0.24mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.754mg Ham
Vitamin B2 0.382mg 0.202mg Wheat Bread
Vitamin B3 6.25mg 4.023mg Wheat Bread
Vitamin B5 0.456mg 0.403mg Wheat Bread
Vitamin B6 0.153mg 0.4mg Ham
Folate 86µg 3µg Wheat Bread
Vitamin B12 0µg 0.65µg Ham
Vitamin K 5.7µg 0µg Wheat Bread
Tryptophan 0.092mg 0.251mg Ham
Threonine 0.299mg 0.931mg Ham
Isoleucine 0.258mg 0.918mg Ham
Leucine 0.461mg 1.661mg Ham
Lysine 0.215mg 1.775mg Ham
Methionine 0.105mg 0.553mg Ham
Phenylalanine 0.315mg 0.904mg Ham
Valine 0.31mg 0.908mg Ham
Histidine 0.15mg 0.75mg Ham
Cholesterol 0mg 53mg Wheat Bread
Saturated Fat 0.989g 1.81g Wheat Bread
Monounsaturated Fat 1.019g 2.62g Ham
Polyunsaturated fat 1.72g 0.54g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Ham
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
38%
Wheat Bread
45%
Ham
Minerals Daily Need Coverage Score
89%
Wheat Bread
55%
Ham

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 602mg)
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.821g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.2)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 6.42g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 60)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.