Chicken breast vs. Ham — In-Depth Nutrition Comparison
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What are the differences between chicken breast and ham?
- Chicken breast is higher in vitamin B3, vitamin B6, vitamin B5, selenium, and phosphorus, yet ham is higher in vitamin B1, zinc, and vitamin B12.
- Chicken breast's daily need coverage for vitamin B3 is 67% more.
- Chicken breast has 3 times more vitamin B5 than ham. While chicken breast has 1.04mg of vitamin B5, ham has only 0.403mg.
- The amount of cholesterol in ham is lower.
We used Chicken, broilers or fryers, breast, meat only, cooked, fried and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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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 | +121.4% |
| Contains more CalciumCalcium | +100% |
| Contains more PhosphorusPhosphorus | +25.5% |
| Contains less SodiumSodium | -93.4% |
| Contains more SeleniumSelenium | +34.4% |
| Contains more IronIron | +29.8% |
| Contains more CopperCopper | +46.3% |
| Contains more ZincZinc | +166.7% |
| Contains more ManganeseManganese | +157.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +68% |
| Contains more Vitamin B3Vitamin B3 | +267.4% |
| Contains more Vitamin B5Vitamin B5 | +158.1% |
| Contains more Vitamin B6Vitamin B6 | +60% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +12.7% |
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +854.4% |
| Contains more Vitamin B2Vitamin B2 | +61.6% |
| Contains more Vitamin B12Vitamin B12 | +75.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 14.782mg | 4.023mg | 67% |
| Vitamin B1 | 0.079mg | 0.754mg | 56% |
| Sodium | 79mg | 1203mg | 49% |
| Protein | 33.44g | 20.93g | 25% |
| Vitamin B6 | 0.64mg | 0.4mg | 18% |
| Zinc | 1.08mg | 2.88mg | 16% |
| Vitamin B5 | 1.04mg | 0.403mg | 13% |
| Cholesterol | 91mg | 53mg | 13% |
| Selenium | 26.2µg | 19.5µg | 12% |
| Vitamin B12 | 0.37µg | 0.65µg | 12% |
| Phosphorus | 246mg | 196mg | 7% |
| Vitamin B2 | 0.125mg | 0.202mg | 6% |
| Iron | 1.14mg | 1.48mg | 4% |
| Magnesium | 31mg | 14mg | 4% |
| Vitamin D | 0.1µg | 0.8µg | 4% |
| Polyunsaturated fat | 1.07g | 0.54g | 4% |
| Vitamin D | 5IU | 32IU | 3% |
| Copper | 0.054mg | 0.079mg | 3% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Choline | 95.9mg | 85.1mg | 2% |
| Saturated fat | 1.29g | 1.81g | 2% |
| Monounsaturated fat | 1.72g | 2.62g | 2% |
| Calories | 187kcal | 145kcal | 2% |
| Manganese | 0.021mg | 0.054mg | 1% |
| Vitamin E | 0.42mg | 0.25mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Calcium | 16mg | 8mg | 1% |
| Fats | 4.71g | 5.53g | 1% |
| Carbs | 0.51g | 1.5g | 0% |
| Net carbs | 0.51g | 1.5g | N/A |
| Potassium | 276mg | 287mg | 0% |
| Folate | 4µg | 3µg | 0% |
| Tryptophan | 0.39mg | 0.251mg | 0% |
| Threonine | 1.412mg | 0.931mg | 0% |
| Isoleucine | 1.765mg | 0.918mg | 0% |
| Leucine | 2.509mg | 1.661mg | 0% |
| Lysine | 2.836mg | 1.775mg | 0% |
| Methionine | 0.925mg | 0.553mg | 0% |
| Phenylalanine | 1.328mg | 0.904mg | 0% |
| Valine | 1.659mg | 0.908mg | 0% |
| Histidine | 1.037mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.03g | 0g | N/A |
| Omega-3 - DPA | 0.02g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
33.44 g
Fats:
4.71 g
Carbs:
0.51 g
Water:
60.21 g
Other:
1.13 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +59.8% |
| Contains more FatsFats | +17.4% |
| Contains more CarbsCarbs | +194.1% |
| Contains more WaterWater | +12.4% |
| Contains more OtherOther | +286.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.29 g
Monounsaturated fat:
Mono. Fat
1.72 g
Polyunsaturated fat:
Poly. Fat
1.07 g
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 | -28.7% |
| Contains more Poly. FatPolyunsaturated fat | +98.1% |
| Contains more Mono. FatMonounsaturated fat | +52.3% |
