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Chicken wing vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between Chicken wing and Ham

  • Chicken wing has more Selenium, and Vitamin B3, however, Ham is higher in Vitamin B1, Vitamin B12, Zinc, Phosphorus, and Vitamin B6.
  • Ham covers your daily Vitamin B1 needs 54% more than Chicken wing.
  • Ham contains 3 times less Saturated Fat than Chicken wing. Chicken wing contains 5.83g of Saturated Fat, while Ham contains 1.81g.

Food varieties used in this article are Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Chicken wing 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.
Contains more Calcium +150%
Contains more Magnesium +14.3%
Contains less Sodium -73.4%
Contains more Manganese +11.1%
Contains more Selenium +31.8%
Contains more Iron +14.7%
Contains more Phosphorus +62%
Contains more Potassium +108%
Contains more Zinc +108.7%
Contains more Copper +25.4%
Equal in Manganese - 0.054
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 49% 12% 52% 13% 42% 38% 21% 8% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +150%
Contains more Magnesium +14.3%
Contains less Sodium -73.4%
Contains more Manganese +11.1%
Contains more Selenium +31.8%
Contains more Iron +14.7%
Contains more Phosphorus +62%
Contains more Potassium +108%
Contains more Zinc +108.7%
Contains more Copper +25.4%
Equal in Manganese - 0.054

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.
:
8
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B5 +76.2%
Contains more Folate +500%
Contains more Vitamin B1 +611.3%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B6 +33.3%
Contains more Vitamin B12 +160%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 27% 36% 99% 43% 70% 14% 32% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B5 +76.2%
Contains more Folate +500%
Contains more Vitamin B1 +611.3%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B6 +33.3%
Contains more Vitamin B12 +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +294.4%
Contains more Carbs +629.3%
Contains more Water +46.4%
Contains more Other +273.5%
Equal in Protein - 20.93
20% 22% 11% 46%
Protein: 19.87 g
Fats: 21.81 g
Carbs: 10.94 g
Water: 46.21 g
Other: 1.17 g
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 Fats +294.4%
Contains more Carbs +629.3%
Contains more Water +46.4%
Contains more Other +273.5%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +242%
Contains more Polyunsaturated fat +838.9%
Contains less Saturated Fat -69%
29% 45% 26%
Saturated Fat: 5.83 g
Monounsaturated Fat: 8.96 g
Polyunsaturated fat: 5.07 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +242%
Contains more Polyunsaturated fat +838.9%
Contains less Saturated Fat -69%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken wing Ham Opinion
Net carbs 10.64g 1.5g Chicken wing
Protein 19.87g 20.93g Ham
Fats 21.81g 5.53g Chicken wing
Carbs 10.94g 1.5g Chicken wing
Calories 324kcal 145kcal Chicken wing
Fiber 0.3g 0g Chicken wing
Calcium 20mg 8mg Chicken wing
Iron 1.29mg 1.48mg Ham
Magnesium 16mg 14mg Chicken wing
Phosphorus 121mg 196mg Ham
Potassium 138mg 287mg Ham
Sodium 320mg 1203mg Chicken wing
Zinc 1.38mg 2.88mg Ham
Copper 0.063mg 0.079mg Ham
Manganese 0.06mg 0.054mg Chicken wing
Selenium 25.7µg 19.5µg Chicken wing
Vitamin A 113IU 0IU Chicken wing
Vitamin A RAE 34µg 0µg Chicken wing
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.106mg 0.754mg Ham
Vitamin B2 0.152mg 0.202mg Ham
Vitamin B3 5.265mg 4.023mg Chicken wing
Vitamin B5 0.71mg 0.403mg Chicken wing
Vitamin B6 0.3mg 0.4mg Ham
Folate 18µg 3µg Chicken wing
Vitamin B12 0.25µg 0.65µg Ham
Choline 85.1mg Ham
Tryptophan 0.219mg 0.251mg Ham
Threonine 0.795mg 0.931mg Ham
Isoleucine 0.941mg 0.918mg Chicken wing
Leucine 1.421mg 1.661mg Ham
Lysine 1.474mg 1.775mg Ham
Methionine 0.499mg 0.553mg Ham
Phenylalanine 0.785mg 0.904mg Ham
Valine 0.953mg 0.908mg Chicken wing
Histidine 0.547mg 0.75mg Ham
Cholesterol 79mg 53mg Ham
Saturated Fat 5.83g 1.81g Ham
Omega-3 - DHA 0.04g 0g Chicken wing
Omega-3 - EPA 0.01g 0g Chicken wing
Omega-3 - DPA 0.02g 0g Chicken wing
Monounsaturated Fat 8.96g 2.62g Chicken wing
Polyunsaturated fat 5.07g 0.54g Chicken wing

Which food is preferable for your diet?

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

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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
25%
Chicken wing
45%
Ham
Minerals Daily Need Coverage Score
38%
Chicken wing
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.02g)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Chicken wing
Chicken wing is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chicken wing
Chicken wing contains less Sodium (difference - 883mg)
Which food is lower in glycemic index?
Chicken wing
Chicken wing is lower in glycemic index (difference - 0)
Which food is cheaper?
Chicken wing
Chicken wing is cheaper (difference - $0.5)
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 wing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173628/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.