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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, Selenium, and Vitamin A, 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
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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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Ham
Ham
5
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 +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%
~equal in Phosphorus ~196mg

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 0% 9.7% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg
~equal in Vitamin B6 ~0.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 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 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
31% 44% 25%
Saturated Fat: Sat. Fat 3.79 g
Monounsaturated Fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 +103.8%
Contains more Poly. FatPolyunsaturated fat +450%
Contains less Sat. FatSaturated 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
Calories 239kcal 145kcal Chicken meat
Protein 27.3g 20.93g Chicken meat
Fats 13.6g 5.53g Chicken meat
Net carbs 0g 1.5g Ham
Carbs 0g 1.5g Ham
Cholesterol 88mg 53mg Ham
Vitamin D 2IU 32IU Ham
Magnesium 23mg 14mg Chicken meat
Calcium 15mg 8mg Chicken meat
Potassium 223mg 287mg Ham
Iron 1.26mg 1.48mg Ham
Copper 0.066mg 0.079mg Ham
Zinc 1.94mg 2.88mg Ham
Phosphorus 182mg 196mg Ham
Sodium 82mg 1203mg Chicken meat
Vitamin A 161IU 0IU Chicken meat
Vitamin A 48µg 0µg Chicken meat
Vitamin E 0.27mg 0.25mg Chicken meat
Vitamin D 0µg 0.8µg Ham
Manganese 0.02mg 0.054mg Ham
Selenium 23.9µg 19.5µg Chicken meat
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
Vitamin B12 0.3µg 0.65µg Ham
Vitamin K 2.4µg 0µg Chicken meat
Folate 5µg 3µg Chicken meat
Choline 65.9mg 85.1mg Ham
Saturated Fat 3.79g 1.81g Ham
Monounsaturated Fat 5.34g 2.62g Chicken meat
Polyunsaturated fat 2.97g 0.54g 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
Omega-3 - EPA 0.01g 0g Chicken meat
Omega-3 - DHA 0.04g 0g Chicken meat
Omega-3 - DPA 0.02g 0g Chicken meat

Which food is preferable for your diet?

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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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.