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  6. Chicken meat vs. Ham

Chicken meat vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Chicken meat and Ham

  • Chicken meat has more Vitamin B3, Vitamin B5, Selenium, and Vitamin A RAE, however, Ham is higher in Vitamin B1, Vitamin B12, and Zinc.
  • Ham covers your daily need of Vitamin B1 58% more than Chicken meat.
  • Ham has less Saturated Fat.

These are the specific foods used in this comparison Chicken, broilers or fryers, meat and skin, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Chicken meat 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.
Chicken meat
Chicken meat
4
:
6
Ham
Ham
Contains more Calcium +87.5%
Contains more Magnesium +64.3%
Contains less Sodium -93.2%
Contains more Selenium +22.6%
Contains more Iron +17.5%
Contains more Potassium +28.7%
Contains more Zinc +48.5%
Contains more Copper +19.7%
Contains more Manganese +170%
Equal in Phosphorus - 196
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +87.5%
Contains more Magnesium +64.3%
Contains less Sodium -93.2%
Contains more Selenium +22.6%
Contains more Iron +17.5%
Contains more Potassium +28.7%
Contains more Zinc +48.5%
Contains more Copper +19.7%
Contains more Manganese +170%
Equal in Phosphorus - 196

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.
Chicken meat
Chicken meat
6
:
4
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B3 +111%
Contains more Vitamin B5 +155.6%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1096.8%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B12 +116.7%
Equal in Vitamin E - 0.25
Equal in Vitamin B6 - 0.4
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
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 B3 +111%
Contains more Vitamin B5 +155.6%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1096.8%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B12 +116.7%
Equal in Vitamin E - 0.25
Equal in Vitamin B6 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken meat
Chicken meat
2
:
3
Ham
Ham
Contains more Protein +30.4%
Contains more Fats +145.9%
Contains more Carbs +∞%
Contains more Water +13.8%
Equal in Other - 4.37
Chicken meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 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 Protein +30.4%
Contains more Fats +145.9%
Contains more Carbs +∞%
Contains more Water +13.8%
Equal in Other - 4.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken meat
Chicken meat
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +103.8%
Contains more Polyunsaturated fat +450%
Contains less Saturated Fat -52.2%
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +103.8%
Contains more Polyunsaturated fat +450%
Contains less Saturated Fat -52.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken meat Ham Opinion
Net carbs 0g 1.5g Ham
Protein 27.3g 20.93g Chicken meat
Fats 13.6g 5.53g Chicken meat
Carbs 0g 1.5g Ham
Calories 239kcal 145kcal Chicken meat
Calcium 15mg 8mg Chicken meat
Iron 1.26mg 1.48mg Ham
Magnesium 23mg 14mg Chicken meat
Phosphorus 182mg 196mg Ham
Potassium 223mg 287mg Ham
Sodium 82mg 1203mg Chicken meat
Zinc 1.94mg 2.88mg Ham
Copper 0.066mg 0.079mg Ham
Manganese 0.02mg 0.054mg Ham
Selenium 23.9µg 19.5µg Chicken meat
Vitamin A 161IU 0IU Chicken meat
Vitamin A RAE 48µg 0µg Chicken meat
Vitamin E 0.27mg 0.25mg Chicken meat
Vitamin D 2IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.063mg 0.754mg Ham
Vitamin B2 0.168mg 0.202mg Ham
Vitamin B3 8.487mg 4.023mg Chicken meat
Vitamin B5 1.03mg 0.403mg Chicken meat
Vitamin B6 0.4mg 0.4mg
Folate 5µg 3µg Chicken meat
Vitamin B12 0.3µg 0.65µg Ham
Vitamin K 2.4µg 0µg Chicken meat
Tryptophan 0.305mg 0.251mg Chicken meat
Threonine 1.128mg 0.931mg Chicken meat
Isoleucine 1.362mg 0.918mg Chicken meat
Leucine 1.986mg 1.661mg Chicken meat
Lysine 2.223mg 1.775mg Chicken meat
Methionine 0.726mg 0.553mg Chicken meat
Phenylalanine 1.061mg 0.904mg Chicken meat
Valine 1.325mg 0.908mg Chicken meat
Histidine 0.802mg 0.75mg Chicken meat
Cholesterol 88mg 53mg Ham
Saturated Fat 3.79g 1.81g Ham
Omega-3 - DHA 0.04g 0g Chicken meat
Omega-3 - EPA 0.01g 0g Chicken meat
Omega-3 - DPA 0.02g 0g Chicken meat
Monounsaturated Fat 5.34g 2.62g Chicken meat
Polyunsaturated fat 2.97g 0.54g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
36%
Chicken meat
45%
Ham
Minerals Daily Need Coverage Score
38%
Chicken meat
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.98g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Chicken meat
Chicken meat contains less Sodium (difference - 1121mg)
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 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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.