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Chicken thigh vs. Ham — In-Depth Nutrition Comparison

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Differences between chicken thigh and ham

  • Chicken thigh has more vitamin B3, vitamin B5, and monounsaturated fat, while ham has more vitamin B1 and vitamin B12.
  • Ham's daily need coverage for vitamin B1 is 55% higher.
  • Ham contains 3 times less vitamin B5 than chicken thigh. Chicken thigh contains 1.285mg of vitamin B5, while ham contains 0.403mg.
  • The amount of cholesterol in ham is lower.

The food types used in this comparison are Chicken, broilers or fryers, thigh, meat only, cooked, fried and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Chicken thigh 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 19% 3.9% 23% 55% 30% 76% 85% 12% 3.5% 112%
Ham
Ham
2
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 +85.7%
Contains more CalciumCalcium +62.5%
Contains more CopperCopper +13.9%
Contains less SodiumSodium -92.1%
Contains more PotassiumPotassium +10.8%
Contains more ManganeseManganese +100%
~equal in Iron ~1.48mg
~equal in Zinc ~2.88mg
~equal in Phosphorus ~196mg
~equal in Selenium ~19.5µg

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% 0% 0% 3% 22% 59% 134% 77% 88% 41% 0% 6.8% 0%
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 B2Vitamin B2 +26.2%
Contains more Vitamin B3Vitamin B3 +77%
Contains more Vitamin B5Vitamin B5 +218.9%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +756.8%
Contains more Vitamin B12Vitamin B12 +97%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.4mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 10% 59%
Protein: 28.18 g
Fats: 10.3 g
Carbs: 1.18 g
Water: 59.31 g
Other: 1.03 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 +34.6%
Contains more FatsFats +86.3%
Contains more CarbsCarbs +27.1%
Contains more WaterWater +14.1%
Contains more OtherOther +324.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 42% 27%
Saturated fat: Sat. Fat 2.78 g
Monounsaturated fat: Mono. Fat 3.82 g
Polyunsaturated fat: Poly. Fat 2.43 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 +45.8%
Contains more Poly. FatPolyunsaturated fat +350%
Contains less Sat. FatSaturated fat -34.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken thigh Ham DV% diff.
Vitamin B1 0.088mg 0.754mg 56%
Sodium 95mg 1203mg 48%
Vitamin B3 7.12mg 4.023mg 19%
Vitamin B5 1.285mg 0.403mg 18%
Cholesterol 102mg 53mg 16%
Choline 85.1mg 15%
Protein 28.18g 20.93g 15%
Polyunsaturated fat 2.43g 0.54g 13%
Vitamin B12 0.33µg 0.65µg 13%
Fats 10.3g 5.53g 7%
Saturated fat 2.78g 1.81g 4%
Vitamin B2 0.255mg 0.202mg 4%
Calories 218kcal 145kcal 4%
Vitamin D 0.2µg 0.8µg 3%
Magnesium 26mg 14mg 3%
Vitamin D 8IU 32IU 3%
Monounsaturated fat 3.82g 2.62g 3%
Vitamin E 0.25mg 2%
Selenium 20.5µg 19.5µg 2%
Vitamin B6 0.38mg 0.4mg 2%
Folate 9µg 3µg 2%
Manganese 0.027mg 0.054mg 1%
Copper 0.09mg 0.079mg 1%
Potassium 259mg 287mg 1%
Calcium 13mg 8mg 1%
Zinc 2.79mg 2.88mg 1%
Carbs 1.18g 1.5g 0%
Net carbs 1.18g 1.5g N/A
Iron 1.46mg 1.48mg 0%
Phosphorus 199mg 196mg 0%
Tryptophan 0.329mg 0.251mg 0%
Threonine 1.188mg 0.931mg 0%
Isoleucine 1.486mg 0.918mg 0%
Leucine 2.115mg 1.661mg 0%
Lysine 2.384mg 1.775mg 0%
Methionine 0.778mg 0.553mg 0%
Phenylalanine 1.121mg 0.904mg 0%
Valine 1.397mg 0.908mg 0%
Histidine 0.874mg 0.75mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.05g 0g N/A
Omega-3 - DPA 0.03g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken thigh 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
33%
Chicken thigh
44%
Ham
Minerals Daily Need Coverage Score
42%
Chicken thigh
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 0.97g)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Chicken thigh
Chicken thigh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chicken thigh
Chicken thigh contains less Sodium (difference - 1108mg)
Which food is cheaper?
Chicken thigh
Chicken thigh is cheaper (difference - $0.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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 thigh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172387/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.