Cereal vs. Ham — In-Depth Nutrition Comparison
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Important differences between cereal and ham
- Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, vitamin C, and manganese; however, ham has more selenium.
- Cereal's daily need coverage for vitamin B1 is 461% more.
- Cereal has a higher glycemic index than ham.
The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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.
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +25% |
| Contains more IronIron | +2201.4% |
| Contains more CopperCopper | +73.4% |
| Contains more ZincZinc | +163.9% |
| Contains less SodiumSodium | -33.9% |
| Contains more ManganeseManganese | +1363% |
| Contains more PotassiumPotassium | +173.3% |
| Contains more PhosphorusPhosphorus | +154.5% |
| Contains more SeleniumSelenium | +209.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +734% |
| Contains more Vitamin B2Vitamin B2 | +1815.8% |
| Contains more Vitamin B3Vitamin B3 | +636.3% |
| Contains more Vitamin B6Vitamin B6 | +1396.5% |
| Contains more Vitamin EVitamin E | +212.5% |
| Contains more Vitamin B5Vitamin B5 | +78.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.754mg | 461% |
| Vitamin B6 | 5.986mg | 0.4mg | 430% |
| Iron | 34.06mg | 1.48mg | 407% |
| Vitamin B2 | 3.87mg | 0.202mg | 282% |
| Vitamin B3 | 29.62mg | 4.023mg | 160% |
| Vitamin A | 814µg | 0µg | 90% |
| Zinc | 7.6mg | 2.88mg | 43% |
| Vitamin C | 38.5mg | 0mg | 43% |
| Manganese | 0.79mg | 0.054mg | 32% |
| Protein | 6.06g | 20.93g | 30% |
| Carbs | 86.85g | 1.5g | 28% |
| Vitamin B12 | 0.65µg | 27% | |
| Selenium | 6.3µg | 19.5µg | 24% |
| Sodium | 795mg | 1203mg | 18% |
| Cholesterol | 53mg | 18% | |
| Phosphorus | 77mg | 196mg | 17% |
| Choline | 85.1mg | 15% | |
| Calories | 378kcal | 145kcal | 12% |
| Saturated fat | 0.26g | 1.81g | 7% |
| Fats | 1.08g | 5.53g | 7% |
| Monounsaturated fat | 0.204g | 2.62g | 6% |
| Copper | 0.137mg | 0.079mg | 6% |
| Fiber | 1.4g | 0g | 6% |
| Potassium | 105mg | 287mg | 5% |
| Vitamin B5 | 0.226mg | 0.403mg | 4% |
| Vitamin D | 32IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Polyunsaturated fat | 0.354g | 0.54g | 1% |
| Magnesium | 19mg | 14mg | 1% |
| Folate | 3µg | 1% | |
| Vitamin E | 0.08mg | 0.25mg | 1% |
| Net carbs | 85.45g | 1.5g | N/A |
| Calcium | 10mg | 8mg | 0% |
| Sugar | 10.35g | 0g | N/A |
| Tryptophan | 0.066mg | 0.251mg | 0% |
| Threonine | 0.241mg | 0.931mg | 0% |
| Isoleucine | 0.26mg | 0.918mg | 0% |
| Leucine | 0.767mg | 1.661mg | 0% |
| Lysine | 0.113mg | 1.775mg | 0% |
| Methionine | 0.13mg | 0.553mg | 0% |
| Phenylalanine | 0.365mg | 0.904mg | 0% |
| Valine | 0.344mg | 0.908mg | 0% |
| Histidine | 0.162mg | 0.75mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +5690% |
| Contains more ProteinProtein | +245.4% |
| Contains more FatsFats | +412% |
| Contains more WaterWater | +1690.2% |
| Contains more OtherOther | +96% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.6% |
| Contains more Mono. FatMonounsaturated fat | +1184.3% |
| Contains more Poly. FatPolyunsaturated fat | +52.5% |
