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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 187kcal | 145kcal |
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| Protein | 33.44g | 20.93g |
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| Fats | 4.71g | 5.53g |
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| Net carbs | 0.51g | 1.5g |
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| Carbs | 0.51g | 1.5g |
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| Cholesterol | 91mg | 53mg |
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| Vitamin D | 5IU | 32IU |
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| Magnesium | 31mg | 14mg |
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| Calcium | 16mg | 8mg |
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| Potassium | 276mg | 287mg |
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| Iron | 1.14mg | 1.48mg |
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| Copper | 0.054mg | 0.079mg |
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| Zinc | 1.08mg | 2.88mg |
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| Phosphorus | 246mg | 196mg |
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| Sodium | 79mg | 1203mg |
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| Vitamin A | 23IU | 0IU |
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| Vitamin A | 7µg | 0µg |
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| Vitamin E | 0.42mg | 0.25mg |
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| Vitamin D | 0.1µg | 0.8µg |
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| Manganese | 0.021mg | 0.054mg |
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| Selenium | 26.2µg | 19.5µg |
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| Vitamin B1 | 0.079mg | 0.754mg |
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| Vitamin B2 | 0.125mg | 0.202mg |
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| Vitamin B3 | 14.782mg | 4.023mg |
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| Vitamin B5 | 1.04mg | 0.403mg |
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| Vitamin B6 | 0.64mg | 0.4mg |
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| Vitamin B12 | 0.37µg | 0.65µg |
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| Vitamin K | 2.4µg | 0µg |
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| Folate | 4µg | 3µg |
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| Choline | 95.9mg | 85.1mg |
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| Saturated Fat | 1.29g | 1.81g |
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| Monounsaturated Fat | 1.72g | 2.62g |
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| Polyunsaturated fat | 1.07g | 0.54g |
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| Tryptophan | 0.39mg | 0.251mg |
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| Threonine | 1.412mg | 0.931mg |
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| Isoleucine | 1.765mg | 0.918mg |
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| Leucine | 2.509mg | 1.661mg |
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| Lysine | 2.836mg | 1.775mg |
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| Methionine | 0.925mg | 0.553mg |
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| Phenylalanine | 1.328mg | 0.904mg |
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| Valine | 1.659mg | 0.908mg |
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| Histidine | 1.037mg | 0.75mg |
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| Omega-3 - EPA | 0.01g | 0g |
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| Omega-3 - DHA | 0.03g | 0g |
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| Omega-3 - DPA | 0.02g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
People also compare
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
50%
45%
Minerals Daily Need Coverage Score
40%
55%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Chicken breast contains less Sodium (difference - 1124mg)
Which food is lower in Saturated Fat?
Chicken breast is lower in Saturated Fat (difference - 0.52g)
Which food is cheaper?
Chicken breast is cheaper (difference - $0.5)
Which food is richer in vitamins?
Chicken breast is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.