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, and selenium; however, ham is higher in vitamin B1, vitamin B12, and zinc.
- Ham covers your daily need for vitamin B1, 58% more than chicken meat.
- Chicken meat has 3 times more vitamin B5 than ham. While chicken meat has 1.03mg of vitamin B5, ham has only 0.403mg.
- 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
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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 | +64.3% |
| Contains more CalciumCalcium | +87.5% |
| Contains less SodiumSodium | -93.2% |
| Contains more SeleniumSelenium | +22.6% |
| Contains more PotassiumPotassium | +28.7% |
| Contains more IronIron | +17.5% |
| Contains more CopperCopper | +19.7% |
| Contains more ZincZinc | +48.5% |
| Contains more ManganeseManganese | +170% |
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 B3Vitamin B3 | +111% |
| Contains more Vitamin B5Vitamin B5 | +155.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1096.8% |
| Contains more Vitamin B2Vitamin B2 | +20.2% |
| Contains more Vitamin B12Vitamin B12 | +116.7% |
| Contains more CholineCholine | +29.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.063mg | 0.754mg | 58% |
| Sodium | 82mg | 1203mg | 49% |
| Vitamin B3 | 8.487mg | 4.023mg | 28% |
| Polyunsaturated fat | 2.97g | 0.54g | 16% |
| Vitamin B12 | 0.3µg | 0.65µg | 15% |
| Vitamin B5 | 1.03mg | 0.403mg | 13% |
| Protein | 27.3g | 20.93g | 13% |
| Fats | 13.6g | 5.53g | 12% |
| Cholesterol | 88mg | 53mg | 12% |
| Saturated fat | 3.79g | 1.81g | 9% |
| Zinc | 1.94mg | 2.88mg | 9% |
| Selenium | 23.9µg | 19.5µg | 8% |
| Monounsaturated fat | 5.34g | 2.62g | 7% |
| Vitamin A | 48µg | 0µg | 5% |
| Calories | 239kcal | 145kcal | 5% |
| Vitamin D | 2IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Choline | 65.9mg | 85.1mg | 3% |
| Iron | 1.26mg | 1.48mg | 3% |
| Vitamin B2 | 0.168mg | 0.202mg | 3% |
| Magnesium | 23mg | 14mg | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Phosphorus | 182mg | 196mg | 2% |
| Potassium | 223mg | 287mg | 2% |
| Calcium | 15mg | 8mg | 1% |
| Copper | 0.066mg | 0.079mg | 1% |
| Folate | 5µg | 3µg | 1% |
| Manganese | 0.02mg | 0.054mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Vitamin E | 0.27mg | 0.25mg | 0% |
| Vitamin B6 | 0.4mg | 0.4mg | 0% |
| Tryptophan | 0.305mg | 0.251mg | 0% |
| Threonine | 1.128mg | 0.931mg | 0% |
| Isoleucine | 1.362mg | 0.918mg | 0% |
| Leucine | 1.986mg | 1.661mg | 0% |
| Lysine | 2.223mg | 1.775mg | 0% |
| Methionine | 0.726mg | 0.553mg | 0% |
| Phenylalanine | 1.061mg | 0.904mg | 0% |
| Valine | 1.325mg | 0.908mg | 0% |
| Histidine | 0.802mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.04g | 0g | N/A |
| Omega-3 - DPA | 0.02g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.3 g
Fats:
13.6 g
Carbs:
0 g
Water:
59.45 g
Other:
0 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +30.4% |
| Contains more FatsFats | +145.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13.8% |
~equal in
Other
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.79 g
Monounsaturated fat:
Mono. Fat
5.34 g
Polyunsaturated fat:
Poly. Fat
2.97 g
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 | +103.8% |
| Contains more Poly. FatPolyunsaturated fat | +450% |
| Contains less Sat. FatSaturated fat | -52.2% |
