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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, Zinc and Vitamin A.
  • Ham covers your daily need of 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.

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Chicken meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chicken meat
Chicken meat
3
:
5
Ham
Ham
Contains more Calcium +87.5%
Contains more Magnesium +64.3%
Contains less Sodium -93.2%
Contains more Iron +17.5%
Contains more Potassium +28.7%
Contains more Copper +19.7%
Contains more Zinc +48.5%
Equal in Phosphorus - 196
Chicken meat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 5% 20% 17% 22% 53% 78% 11%
Ham
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Calcium +87.5%
Contains more Magnesium +64.3%
Contains less Sodium -93.2%
Contains more Iron +17.5%
Contains more Potassium +28.7%
Contains more Copper +19.7%
Contains more Zinc +48.5%
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" chart 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 Vitamin K +∞%
Contains more Folate +66.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 6% 0% 16% 39% 160% 62% 93% 38% 6% 4%
Ham
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +111%
Contains more Vitamin B5 +155.6%
Contains more Vitamin K +∞%
Contains more Folate +66.7%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Chicken meat
45
Ham
Mineral Summary Score
31
Chicken meat
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
164%
Chicken meat
126%
Ham
Carbohydrates
0%
Chicken meat
2%
Ham
Fats
63%
Chicken meat
26%
Ham

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chicken meat Ham Opinion
Calories 239 145 Chicken meat
Protein 27.3 20.93 Chicken meat
Fats 13.6 5.53 Chicken meat
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 88 53 Ham
Vitamin D 2 32 Ham
Iron 1.26 1.48 Ham
Calcium 15 8 Chicken meat
Potassium 223 287 Ham
Magnesium 23 14 Chicken meat
Sugars 0 0
Fiber 0 0
Copper 0.066 0.079 Ham
Zinc 1.94 2.88 Ham
Starch
Phosphorus 182 196 Ham
Sodium 82 1203 Chicken meat
Vitamin A 161 0 Chicken meat
Vitamin E 0.27 0.25 Chicken meat
Vitamin D 0 0.8 Ham
Vitamin B1 0.063 0.754 Ham
Vitamin B2 0.168 0.202 Ham
Vitamin B3 8.487 4.023 Chicken meat
Vitamin B5 1.03 0.403 Chicken meat
Vitamin B6 0.4 0.4
Vitamin B12 0.3 0.65 Ham
Vitamin K 2.4 0 Chicken meat
Folate 5 3 Chicken meat
Trans Fat
Saturated Fat 3.79 1.81 Ham
Monounsaturated Fat 5.34 2.62 Chicken meat
Polyunsaturated fat 2.97 0.54 Chicken meat
Tryptophan 0.305 0.251 Chicken meat
Threonine 1.128 0.931 Chicken meat
Isoleucine 1.362 0.918 Chicken meat
Leucine 1.986 1.661 Chicken meat
Lysine 2.223 1.775 Chicken meat
Methionine 0.726 0.553 Chicken meat
Phenylalanine 1.061 0.904 Chicken meat
Valine 1.325 0.908 Chicken meat
Histidine 0.802 0.75 Chicken meat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.