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  6. Cereal vs. Ham

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 RAE, Zinc, Vitamin C, and Manganese, however, Ham has more Selenium.
  • Cereal's daily need coverage for Vitamin B1 is 461% more.

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.

Infographic

Cereal 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.
Cereal
Cereal
7
:
3
Ham
Ham
Contains more Calcium +25%
Contains more Iron +2201.4%
Contains more Magnesium +35.7%
Contains less Sodium -33.9%
Contains more Zinc +163.9%
Contains more Copper +73.4%
Contains more Manganese +1363%
Contains more Phosphorus +154.5%
Contains more Potassium +173.3%
Contains more Selenium +209.5%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +25%
Contains more Iron +2201.4%
Contains more Magnesium +35.7%
Contains less Sodium -33.9%
Contains more Zinc +163.9%
Contains more Copper +73.4%
Contains more Manganese +1363%
Contains more Phosphorus +154.5%
Contains more Potassium +173.3%
Contains more Selenium +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.
Cereal
Cereal
6
:
5
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +734%
Contains more Vitamin B2 +1815.8%
Contains more Vitamin B3 +636.3%
Contains more Vitamin B6 +1396.5%
Contains more Vitamin E +212.5%
Contains more Vitamin B5 +78.3%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +734%
Contains more Vitamin B2 +1815.8%
Contains more Vitamin B3 +636.3%
Contains more Vitamin B6 +1396.5%
Contains more Vitamin E +212.5%
Contains more Vitamin B5 +78.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
1
:
4
Ham
Ham
Contains more Carbs +5690%
Contains more Protein +245.4%
Contains more Fats +412%
Contains more Water +1690.2%
Contains more Other +96%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +5690%
Contains more Protein +245.4%
Contains more Fats +412%
Contains more Water +1690.2%
Contains more Other +96%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Ham
Ham
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +1184.3%
Contains more Polyunsaturated fat +52.5%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +1184.3%
Contains more Polyunsaturated fat +52.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Ham Opinion
Net carbs 85.45g 1.5g Cereal
Protein 6.06g 20.93g Ham
Fats 1.08g 5.53g Ham
Carbs 86.85g 1.5g Cereal
Calories 378kcal 145kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 0g Ham
Fiber 1.4g 0g Cereal
Calcium 10mg 8mg Cereal
Iron 34.06mg 1.48mg Cereal
Magnesium 19mg 14mg Cereal
Phosphorus 77mg 196mg Ham
Potassium 105mg 287mg Ham
Sodium 795mg 1203mg Cereal
Zinc 7.6mg 2.88mg Cereal
Copper 0.137mg 0.079mg Cereal
Manganese 0.79mg 0.054mg Cereal
Selenium 6.3µg 19.5µg Ham
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.754mg Cereal
Vitamin B2 3.87mg 0.202mg Cereal
Vitamin B3 29.62mg 4.023mg Cereal
Vitamin B5 0.226mg 0.403mg Ham
Vitamin B6 5.986mg 0.4mg Cereal
Folate 3µg Ham
Vitamin B12 0.65µg Ham
Tryptophan 0.066mg 0.251mg Ham
Threonine 0.241mg 0.931mg Ham
Isoleucine 0.26mg 0.918mg Ham
Leucine 0.767mg 1.661mg Ham
Lysine 0.113mg 1.775mg Ham
Methionine 0.13mg 0.553mg Ham
Phenylalanine 0.365mg 0.904mg Ham
Valine 0.344mg 0.908mg Ham
Histidine 0.162mg 0.75mg Ham
Cholesterol 53mg Cereal
Saturated Fat 0.26g 1.81g Cereal
Monounsaturated Fat 0.204g 2.62g Ham
Polyunsaturated fat 0.354g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393%
Cereal
45%
Ham
Minerals Daily Need Coverage Score
183%
Cereal
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 10.35g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 69)
Which food contains less Sodium?
Cereal
Cereal contains less Sodium (difference - 408mg)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 1.55g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.5)
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. 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.