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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 for wheat Bread is 58% higher.
  • Wheat Bread has less sodium.
  • Ham has a lower glycemic index (0) than wheat Bread (60).

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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +321.4%
Contains more CalciumCalcium +1962.5%
Contains more IronIron +176.4%
Contains more CopperCopper +150.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +2450%
Contains more SeleniumSelenium +71.3%
Contains more PotassiumPotassium +28.7%
Contains more ZincZinc +95.9%
~equal in Phosphorus ~196mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Ham
Ham
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B3Vitamin B3 +55.4%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.8%
Contains more Vitamin B6Vitamin B6 +161.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +285.1%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Ham DV% diff.
Manganese 1.377mg 0.054mg 58%
Iron 4.09mg 1.48mg 33%
Vitamin B12 0µg 0.65µg 27%
Vitamin B1 0.439mg 0.754mg 26%
Sodium 601mg 1203mg 26%
Selenium 33.4µg 19.5µg 25%
Folate 86µg 3µg 21%
Fiber 4.7g 0g 19%
Vitamin B6 0.153mg 0.4mg 19%
Cholesterol 0mg 53mg 18%
Carbs 55.77g 1.5g 18%
Calcium 165mg 8mg 16%
Protein 12.96g 20.93g 16%
Vitamin B3 6.25mg 4.023mg 14%
Vitamin B2 0.382mg 0.202mg 14%
Copper 0.198mg 0.079mg 13%
Zinc 1.47mg 2.88mg 13%
Magnesium 59mg 14mg 11%
Choline 22.1mg 85.1mg 11%
Polyunsaturated fat 1.72g 0.54g 8%
Calories 313kcal 145kcal 8%
Vitamin K 5.7µg 0µg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Saturated fat 0.989g 1.81g 4%
Monounsaturated fat 1.019g 2.62g 4%
Potassium 223mg 287mg 2%
Fats 4.27g 5.53g 2%
Vitamin B5 0.456mg 0.403mg 1%
Phosphorus 188mg 196mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 1.5g N/A
Sugar 6.42g 0g N/A
Vitamin E 0.24mg 0.25mg 0%
Tryptophan 0.092mg 0.251mg 0%
Threonine 0.299mg 0.931mg 0%
Isoleucine 0.258mg 0.918mg 0%
Leucine 0.461mg 1.661mg 0%
Lysine 0.215mg 1.775mg 0%
Methionine 0.105mg 0.553mg 0%
Phenylalanine 0.315mg 0.904mg 0%
Valine 0.31mg 0.908mg 0%
Histidine 0.15mg 0.75mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Ham
4
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 CarbsCarbs +3618%
Contains more ProteinProtein +61.5%
Contains more FatsFats +29.5%
Contains more WaterWater +179.3%
Contains more OtherOther +57.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -45.4%
Contains more Poly. FatPolyunsaturated fat +218.5%
Contains more Mono. FatMonounsaturated fat +157.1%

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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.