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Chicken fingers vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between chicken fingers and ham

  • Chicken fingers have more vitamin B3, vitamin E, vitamin B5, phosphorus, and manganese; however, ham is higher in vitamin B1, vitamin B12, zinc, and iron.
  • Ham covers your daily vitamin B1 needs 54% more than chicken fingers.
  • Ham contains 13 times less vitamin E than chicken fingers. Chicken fingers contain 3.17mg of vitamin E, while ham contains 0.25mg.
  • Chicken fingers have less sodium.
  • The glycemic index of chicken fingers is higher.

Food varieties used in this article are Fast foods, chicken tenders and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Chicken fingers 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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Ham
Ham
4
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 +100%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +30%
Contains more PhosphorusPhosphorus +43.9%
Contains less SodiumSodium -36.1%
Contains more ManganeseManganese +322.2%
Contains more IronIron +102.7%
Contains more CopperCopper +14.5%
Contains more ZincZinc +305.6%
Contains more SeleniumSelenium +11.4%

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1168%
Contains more Vitamin B3Vitamin B3 +104.3%
Contains more Vitamin B5Vitamin B5 +208.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +585.5%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B12Vitamin B12 +306.3%
Contains more CholineCholine +94.7%
~equal in Vitamin B6 ~0.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Ham
Ham
3
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 FatsFats +152.3%
Contains more CarbsCarbs +1050%
Contains more WaterWater +45.1%
Contains more OtherOther +48.6%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 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 more Mono. FatMonounsaturated fat +84.4%
Contains more Poly. FatPolyunsaturated fat +970.9%
Contains less Sat. FatSaturated fat -27.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken fingers Ham DV% diff.
Vitamin B1 0.11mg 0.754mg 54%
Polyunsaturated fat 5.783g 0.54g 35%
Vitamin B3 8.217mg 4.023mg 26%
Vitamin B12 0.16µg 0.65µg 20%
Zinc 0.71mg 2.88mg 20%
Vitamin E 3.17mg 0.25mg 19%
Sodium 769mg 1203mg 19%
Vitamin B5 1.244mg 0.403mg 17%
Fats 13.95g 5.53g 13%
Phosphorus 282mg 196mg 12%
Iron 0.73mg 1.48mg 9%
Choline 43.7mg 85.1mg 8%
Manganese 0.228mg 0.054mg 8%
Starch 17.03g 7%
Vitamin K 8µg 0µg 7%
Monounsaturated fat 4.83g 2.62g 6%
Calories 271kcal 145kcal 6%
Carbs 17.25g 1.5g 5%
Fiber 1.2g 0g 5%
Selenium 17.5µg 19.5µg 4%
Folate 19µg 3µg 4%
Vitamin D 0.2µg 0.8µg 3%
Potassium 373mg 287mg 3%
Protein 19.22g 20.93g 3%
Magnesium 28mg 14mg 3%
Vitamin D 7IU 32IU 3%
Saturated fat 2.493g 1.81g 3%
Vitamin B2 0.179mg 0.202mg 2%
Vitamin B6 0.426mg 0.4mg 2%
Cholesterol 48mg 53mg 2%
Copper 0.069mg 0.079mg 1%
Vitamin C 1.1mg 0mg 1%
Calcium 17mg 8mg 1%
Net carbs 16.05g 1.5g N/A
Sugar 0.4g 0g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.052g N/A
Tryptophan 0.222mg 0.251mg 0%
Threonine 0.803mg 0.931mg 0%
Isoleucine 0.845mg 0.918mg 0%
Leucine 1.553mg 1.661mg 0%
Lysine 1.616mg 1.775mg 0%
Methionine 0.518mg 0.553mg 0%
Phenylalanine 1.437mg 0.904mg 0%
Valine 0.908mg 0.908mg 0%
Histidine 0.655mg 0.75mg 0%
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken fingers Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Chicken fingers
44%
Ham
Minerals Daily Need Coverage Score
47%
Chicken fingers
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 0.683g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 46)
Which food is lower in Cholesterol?
Chicken fingers
Chicken fingers is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Chicken fingers
Chicken fingers contains less Sodium (difference - 434mg)
Which food is cheaper?
Chicken fingers
Chicken fingers 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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.