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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.

Infographic

Egg vs Ham infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
3
:
5
Ham
Contains more Calcium +525%
Contains less Sodium -89.7%
Contains more Copper +2431.6%
Contains more Iron +24.4%
Contains more Magnesium +40%
Contains more Phosphorus +14%
Contains more Potassium +127.8%
Contains more Zinc +174.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +525%
Contains less Sodium -89.7%
Contains more Copper +2431.6%
Contains more Iron +24.4%
Contains more Magnesium +40%
Contains more Phosphorus +14%
Contains more Potassium +127.8%
Contains more Zinc +174.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
8
:
3
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Ham
Lower in Sugar ok
Lower in Cholesterol 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
Net carbs 1.12g 1.5g Ham
Protein 12.58g 20.93g Ham
Fats 10.61g 5.53g Egg
Carbs 1.12g 1.5g Ham
Calories 155kcal 145kcal Egg
Starch g g
Fructose g g
Sugar 1.12g 0g Ham
Fiber 0g 0g
Calcium 50mg 8mg Egg
Iron 1.19mg 1.48mg Ham
Magnesium 10mg 14mg Ham
Phosphorus 172mg 196mg Ham
Potassium 126mg 287mg Ham
Sodium 124mg 1203mg Egg
Zinc 1.05mg 2.88mg Ham
Copper 2mg 0.079mg Egg
Vitamin A 520IU 0IU Egg
Vitamin E 1.03mg 0.25mg Egg
Vitamin D 87IU 32IU Egg
Vitamin D 2.2µg 0.8µg Egg
Vitamin C 0mg 0mg
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
Folate 44µg 3µg Egg
Vitamin B12 1.11µg 0.65µg Egg
Vitamin K 0.3µg 0µg 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
Cholesterol 373mg 53mg Ham
Trans Fat g g
Saturated Fat 3.267g 1.81g Ham
Monounsaturated Fat 4.077g 2.62g Egg
Polyunsaturated fat 1.414g 0.54g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Egg
45
Ham
Mineral Summary Score
108
Egg
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Egg
126%
Ham
Carbohydrates
1%
Egg
2%
Ham
Fats
49%
Egg
26%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 320mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.