Egg vs. Ham — In-Depth Nutrition Comparison

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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.

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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.

Egg

Ham

Contains more Calcium +525%

Contains less Sodium -89.7%

Contains more Copper +2431.6%

Contains more Selenium +57.9%

Contains more Iron +24.4%

Contains more Magnesium +40%

Contains more Phosphorus +14%

Contains more Potassium +127.8%

Contains more Zinc +174.3%

Contains more Manganese +107.7%

Egg

Ham

Contains more Calcium +525%

Contains less Sodium -89.7%

Contains more Copper +2431.6%

Contains more Selenium +57.9%

Contains more Iron +24.4%

Contains more Magnesium +40%

Contains more Phosphorus +14%

Contains more Potassium +127.8%

Contains more Zinc +174.3%

Contains more Manganese +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

Ham

Contains more Vitamin A +∞%

Contains more Vitamin E +312%

Contains more Vitamin D +175%

Contains more Vitamin B2 +154%

Contains more Vitamin B5 +246.9%

Contains more Folate +1366.7%

Contains more Vitamin B12 +70.8%

Contains more Vitamin K +∞%

Contains more Vitamin B1 +1042.4%

Contains more Vitamin B3 +6185.9%

Contains more Vitamin B6 +230.6%

Egg

Ham

Contains more Vitamin A +∞%

Contains more Vitamin E +312%

Contains more Vitamin D +175%

Contains more Vitamin B2 +154%

Contains more Vitamin B5 +246.9%

Contains more Folate +1366.7%

Contains more Vitamin B12 +70.8%

Contains more Vitamin K +∞%

Contains more Vitamin B1 +1042.4%

Contains more Vitamin B3 +6185.9%

Contains more Vitamin B6 +230.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Egg

Ham

Contains more Fats +91.9%

Contains more Water +10.3%

Contains more Protein +66.4%

Contains more Carbs +33.9%

Contains more Other +308.4%

Equal in Water - 67.67

Egg

Protein: 12.58 g

Fats: 10.61 g

Carbs: 1.12 g

Water: 74.62 g

Other: 1.07 g

Ham

Protein: 20.93 g

Fats: 5.53 g

Carbs: 1.5 g

Water: 67.67 g

Other: 4.37 g

Contains more Fats +91.9%

Contains more Water +10.3%

Contains more Protein +66.4%

Contains more Carbs +33.9%

Contains more Other +308.4%

Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison

Egg

Ham

Contains more Monounsaturated Fat +55.6%

Contains more Polyunsaturated fat +161.9%

Contains less Saturated Fat -44.6%

Egg

Saturated Fat: 3.267 g

Monounsaturated Fat: 4.077 g

Polyunsaturated fat: 1.414 g

Ham

Saturated Fat: 1.81 g

Monounsaturated Fat: 2.62 g

Polyunsaturated fat: 0.54 g

Contains more Monounsaturated Fat +55.6%

Contains more Polyunsaturated fat +161.9%

Contains less Saturated 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.


Lower in Sugar
Lower in Cholesterol
Lower in Saturated Fat
Lower in price
Rich in minerals
Lower in Sodium
Rich in vitamins
Lower in Glycemic Index	Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

45%

Minerals Daily Need Coverage Score

103%

55%

Comparison summary

Which food is lower in Sugar?

Ham is lower in Sugar (difference - 1.12g)

Which food is lower in Cholesterol?

Ham is lower in Cholesterol (difference - 320mg)

Which food is lower in Saturated Fat?

Ham is lower in Saturated Fat (difference - 1.457g)

Which food is cheaper?

Ham is cheaper (difference - $0.5)

Which food is richer in minerals?

Ham is relatively richer in minerals

Which food contains less Sodium?

Egg contains less Sodium (difference - 1079mg)

Which food is richer in vitamins?

Egg is relatively richer in vitamins

Which food is lower in glycemic index?

The foods have equal glycemic indexes (0)