Crackers vs. Ham — In-Depth Nutrition Comparison
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Summary of differences between crackers and ham
- Crackers have more vitamin K, iron, folate, and vitamin B2; however, ham is higher in vitamin B1, vitamin B12, vitamin B6, selenium, and zinc.
- Crackers cover your daily need for vitamin K, 58% more than ham.
- Crackers have 31 times more folate than ham. While crackers have 92µg of folate, ham has only 3µg.
- Crackers have less sodium.
- The glycemic index of crackers is higher.
These are the specific foods used in this comparison Crackers, standard snack-type, regular and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 | +28.6% |
| Contains more CalciumCalcium | +1400% |
| Contains more IronIron | +172.3% |
| Contains more CopperCopper | +31.6% |
| Contains more PhosphorusPhosphorus | +26.5% |
| Contains less SodiumSodium | -39.7% |
| Contains more ManganeseManganese | +809.3% |
| Contains more PotassiumPotassium | +143.2% |
| Contains more ZincZinc | +487.8% |
| Contains more SeleniumSelenium | +191% |
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 EVitamin E | +1112% |
| Contains more Vitamin B2Vitamin B2 | +125.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2966.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +81.3% |
| Contains more Vitamin B6Vitamin B6 | +534.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +786.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.54g | 84% |
| Vitamin K | 69.3µg | 0µg | 58% |
| Iron | 4.03mg | 1.48mg | 32% |
| Fats | 26.43g | 5.53g | 32% |
| Protein | 6.64g | 20.93g | 29% |
| Vitamin B1 | 0.416mg | 0.754mg | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Vitamin B6 | 0.063mg | 0.4mg | 26% |
| Selenium | 6.7µg | 19.5µg | 23% |
| Folate | 92µg | 3µg | 22% |
| Zinc | 0.49mg | 2.88mg | 22% |
| Sodium | 726mg | 1203mg | 21% |
| Carbs | 61.3g | 1.5g | 20% |
| Starch | 49.69g | 20% | |
| Vitamin B2 | 0.456mg | 0.202mg | 20% |
| Manganese | 0.491mg | 0.054mg | 19% |
| Vitamin E | 3.03mg | 0.25mg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Calories | 510kcal | 145kcal | 18% |
| Saturated fat | 5.562g | 1.81g | 17% |
| Choline | 9.6mg | 85.1mg | 14% |
| Calcium | 120mg | 8mg | 11% |
| Monounsaturated fat | 6.553g | 2.62g | 10% |
| Fiber | 2.3g | 0g | 9% |
| Phosphorus | 248mg | 196mg | 7% |
| Potassium | 118mg | 287mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Copper | 0.104mg | 0.079mg | 3% |
| Vitamin B3 | 4.352mg | 4.023mg | 2% |
| Magnesium | 18mg | 14mg | 1% |
| Net carbs | 59g | 1.5g | N/A |
| Sugar | 8.18g | 0g | N/A |
| Vitamin B5 | 0.417mg | 0.403mg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.251mg | 0% |
| Threonine | 0.193mg | 0.931mg | 0% |
| Isoleucine | 0.246mg | 0.918mg | 0% |
| Leucine | 0.471mg | 1.661mg | 0% |
| Lysine | 0.103mg | 1.775mg | 0% |
| Methionine | 0.112mg | 0.553mg | 0% |
| Phenylalanine | 0.331mg | 0.904mg | 0% |
| Valine | 0.294mg | 0.908mg | 0% |
| Histidine | 0.145mg | 0.75mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +377.9% |
| Contains more CarbsCarbs | +3986.7% |
| Contains more ProteinProtein | +215.2% |
| Contains more WaterWater | +2055.1% |
| Contains more OtherOther | +75.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +150.1% |
| Contains more Poly. FatPolyunsaturated fat | +2332.8% |
| Contains less Sat. FatSaturated fat | -67.5% |
