Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Egg vs. Ham — In-Depth Nutrition Comparison

Compare

Summary of differences between Egg and Ham

  • Egg has more Copper, Choline, Vitamin B2, Selenium, and Vitamin B5, however, Ham is higher in Vitamin B1, Vitamin B3, and Vitamin B6.
  • Egg covers your daily need of Copper 213% more than Ham.
  • Egg has 7 times more Cholesterol than Ham. While Egg has 373mg of Cholesterol, Ham has only 53mg.

These are the specific foods used in this comparison Egg, whole, cooked, hard-boiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Egg 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.
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Ham
Ham
6
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 CalciumCalcium +525%
Contains more CopperCopper +2431.6%
Contains less SodiumSodium -89.7%
Contains more SeleniumSelenium +57.9%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +127.8%
Contains more IronIron +24.4%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +14%
Contains more ManganeseManganese +107.7%

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.
Egg
Egg
9
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% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Ham
Ham
3
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 EVitamin E +312%
Contains more Vitamin DVitamin D +175%
Contains more Vitamin B2Vitamin B2 +154%
Contains more Vitamin B5Vitamin B5 +246.9%
Contains more Vitamin B12Vitamin B12 +70.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1366.7%
Contains more CholineCholine +245.2%
Contains more Vitamin B1Vitamin B1 +1042.4%
Contains more Vitamin B3Vitamin B3 +6185.9%
Contains more Vitamin B6Vitamin B6 +230.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 FatsFats +91.9%
Contains more ProteinProtein +66.4%
Contains more CarbsCarbs +33.9%
Contains more OtherOther +308.4%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +55.6%
Contains more Poly. FatPolyunsaturated fat +161.9%
Contains less Sat. FatSaturated Fat -44.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Ham Opinion
Calories 155kcal 145kcal Egg
Protein 12.58g 20.93g Ham
Fats 10.61g 5.53g Egg
Net carbs 1.12g 1.5g Ham
Carbs 1.12g 1.5g Ham
Cholesterol 373mg 53mg Ham
Vitamin D 87IU 32IU Egg
Magnesium 10mg 14mg Ham
Calcium 50mg 8mg Egg
Potassium 126mg 287mg Ham
Iron 1.19mg 1.48mg Ham
Sugar 1.12g 0g Ham
Copper 2mg 0.079mg Egg
Zinc 1.05mg 2.88mg Ham
Phosphorus 172mg 196mg Ham
Sodium 124mg 1203mg Egg
Vitamin A 520IU 0IU Egg
Vitamin A 149µg 0µg Egg
Vitamin E 1.03mg 0.25mg Egg
Vitamin D 2.2µg 0.8µg Egg
Manganese 0.026mg 0.054mg Ham
Selenium 30.8µg 19.5µg Egg
Vitamin B1 0.066mg 0.754mg Ham
Vitamin B2 0.513mg 0.202mg Egg
Vitamin B3 0.064mg 4.023mg Ham
Vitamin B5 1.398mg 0.403mg Egg
Vitamin B6 0.121mg 0.4mg Ham
Vitamin B12 1.11µg 0.65µg Egg
Vitamin K 0.3µg 0µg Egg
Folate 44µg 3µg Egg
Choline 293.8mg 85.1mg Egg
Saturated Fat 3.267g 1.81g Ham
Monounsaturated Fat 4.077g 2.62g Egg
Polyunsaturated fat 1.414g 0.54g Egg
Tryptophan 0.153mg 0.251mg Ham
Threonine 0.604mg 0.931mg Ham
Isoleucine 0.686mg 0.918mg Ham
Leucine 1.075mg 1.661mg Ham
Lysine 0.904mg 1.775mg Ham
Methionine 0.392mg 0.553mg Ham
Phenylalanine 0.668mg 0.904mg Ham
Valine 0.767mg 0.908mg Ham
Histidine 0.298mg 0.75mg Ham
Omega-3 - EPA 0.005g 0g Egg
Omega-3 - DHA 0.038g 0g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
54%
Egg
45%
Ham
Minerals Daily Need Coverage Score
103%
Egg
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 320mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.457g)
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?
Egg
Egg contains less Sodium (difference - 1079mg)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.