Dulce de Leche vs. Ham — In-Depth Nutrition Comparison

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How are dulce de Leche and ham different?

Dulce de Leche is higher in calcium and vitamin B2; however, ham is richer in vitamin B1, selenium, vitamin B6, vitamin B3, zinc, iron, and vitamin B12.
Daily need coverage for vitamin B1 for ham is 61% higher.
Dulce de Leche contains 31 times more calcium than ham. While dulce de Leche contains 251mg of calcium, ham contains only 8mg.
Dulce de Leche has less sodium.
Ham has a lower glycemic index (0) than dulce de Leche (42).

Dulce de Leche and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

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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.

Dulce de Leche

Ham

Contains more MagnesiumMagnesium	+57.1%
Contains more CalciumCalcium	+3037.5%
Contains more PotassiumPotassium	+22%
Contains less SodiumSodium	-89.3%

Contains more IronIron	+770.6%
Contains more CopperCopper	+1875%
Contains more ZincZinc	+264.6%
Contains more ManganeseManganese	+2600%
Contains more SeleniumSelenium	+622.2%

~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.

Dulce de Leche

Ham

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+100.5%
Contains more Vitamin B5Vitamin B5	+107.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+266.7%

Contains more Vitamin EVitamin E	+25%
Contains more Vitamin DVitamin D	+300%
Contains more Vitamin B1Vitamin B1	+4612.5%
Contains more Vitamin B3Vitamin B3	+1815.7%
Contains more Vitamin B6Vitamin B6	+2400%
Contains more Vitamin B12Vitamin B12	+109.7%

~equal in Choline ~85.1mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.016mg	0.754mg	62%
Sodium	129mg	1203mg	47%
Selenium	2.7µg	19.5µg	31%
Vitamin B6	0.016mg	0.4mg	30%
Protein	6.84g	20.93g	28%
Vitamin B3	0.21mg	4.023mg	24%
Calcium	251mg	8mg	24%
Zinc	0.79mg	2.88mg	19%
Carbs	55.35g	1.5g	18%
Vitamin B2	0.405mg	0.202mg	16%
Iron	0.17mg	1.48mg	16%
Vitamin B12	0.31µg	0.65µg	14%
Saturated fat	4.534g	1.81g	12%
Vitamin B5	0.835mg	0.403mg	9%
Calories	315kcal	145kcal	9%
Vitamin A	74µg	0µg	8%
Copper	0.004mg	0.079mg	8%
Cholesterol	29mg	53mg	8%
Vitamin C	2.6mg	0mg	3%
Vitamin D	0.2µg	0.8µg	3%
Fats	7.35g	5.53g	3%
Vitamin D	6IU	32IU	3%
Magnesium	22mg	14mg	2%
Manganese	0.002mg	0.054mg	2%
Potassium	350mg	287mg	2%
Folate	11µg	3µg	2%
Monounsaturated fat	2.143g	2.62g	1%
Polyunsaturated fat	0.375g	0.54g	1%
Vitamin K	1.3µg	0µg	1%
Choline	89.1mg	85.1mg	1%
Net carbs	55.35g	1.5g	N/A
Sugar	49.74g	0g	N/A
Phosphorus	193mg	196mg	0%
Vitamin E	0.2mg	0.25mg	0%
Trans fat	0.364g		N/A
Tryptophan		0.251mg	0%
Threonine		0.931mg	0%
Isoleucine		0.918mg	0%
Leucine		1.661mg	0%
Lysine		1.775mg	0%
Methionine		0.553mg	0%
Phenylalanine		0.904mg	0%
Valine		0.908mg	0%
Histidine		0.75mg	0%
Fructose	0.32g		0%
Omega-3 - EPA	0.004g	0g	N/A
Omega-3 - ALA	0.05g		N/A
Omega-3 - DPA	0.009g	0g	N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.002g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.005g		N/A
Omega-6 - Eicosadienoic acid	0.001g		N/A
Omega-6 - Linoleic acid	0.131g		N/A