Egg white vs. Ham — In-Depth Nutrition Comparison
Compare
How are egg whites and ham different?
- Egg whites are richer in vitamin B2, while ham is higher in vitamin B1, vitamin B6, zinc, phosphorus, vitamin B3, vitamin B12, and iron.
- Ham covers your daily need for vitamin B1, 62% more than egg whites.
- Egg whites contain 2 times more vitamin B2 than ham. Egg whites contain 0.439mg of vitamin B2, while ham contains 0.202mg.
- Egg whites are lower in sodium.
Egg, white, raw, fresh and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.
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.
| Contains less SodiumSodium | -86.2% |
| Contains more MagnesiumMagnesium | +27.3% |
| Contains more CalciumCalcium | +14.3% |
| Contains more PotassiumPotassium | +76.1% |
| Contains more IronIron | +1750% |
| Contains more CopperCopper | +243.5% |
| Contains more ZincZinc | +9500% |
| Contains more PhosphorusPhosphorus | +1206.7% |
| Contains more ManganeseManganese | +390.9% |
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 B2Vitamin B2 | +117.3% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +18750% |
| Contains more Vitamin B3Vitamin B3 | +3731.4% |
| Contains more Vitamin B5Vitamin B5 | +112.1% |
| Contains more Vitamin B6Vitamin B6 | +7900% |
| Contains more Vitamin B12Vitamin B12 | +622.2% |
| Contains more CholineCholine | +7636.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +29.4% |
| Contains more ProteinProtein | +92% |
| Contains more FatsFats | +3152.9% |
| Contains more CarbsCarbs | +105.5% |
| Contains more OtherOther | +593.7% |
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 price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.004mg | 0.754mg | 63% |
| Sodium | 166mg | 1203mg | 45% |
| Vitamin B6 | 0.005mg | 0.4mg | 30% |
| Zinc | 0.03mg | 2.88mg | 26% |
| Phosphorus | 15mg | 196mg | 26% |
| Vitamin B3 | 0.105mg | 4.023mg | 24% |
| Vitamin B12 | 0.09µg | 0.65µg | 23% |
| Protein | 10.9g | 20.93g | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Iron | 0.08mg | 1.48mg | 18% |
| Vitamin B2 | 0.439mg | 0.202mg | 18% |
| Choline | 1.1mg | 85.1mg | 15% |
| Fats | 0.17g | 5.53g | 8% |
| Saturated fat | 0g | 1.81g | 8% |
| Monounsaturated fat | 0g | 2.62g | 7% |
| Copper | 0.023mg | 0.079mg | 6% |
| Calories | 52kcal | 145kcal | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Polyunsaturated fat | 0g | 0.54g | 4% |
| Potassium | 163mg | 287mg | 4% |
| Vitamin B5 | 0.19mg | 0.403mg | 4% |
| Vitamin E | 0mg | 0.25mg | 2% |
| Manganese | 0.011mg | 0.054mg | 2% |
| Selenium | 20µg | 19.5µg | 1% |
| Magnesium | 11mg | 14mg | 1% |
| Carbs | 0.73g | 1.5g | 0% |
| Net carbs | 0.73g | 1.5g | N/A |
| Calcium | 7mg | 8mg | 0% |
| Sugar | 0.71g | 0g | N/A |
| Folate | 4µg | 3µg | 0% |
| Tryptophan | 0.125mg | 0.251mg | 0% |
| Threonine | 0.449mg | 0.931mg | 0% |
| Isoleucine | 0.661mg | 0.918mg | 0% |
| Leucine | 1.016mg | 1.661mg | 0% |
| Lysine | 0.806mg | 1.775mg | 0% |
| Methionine | 0.399mg | 0.553mg | 0% |
| Phenylalanine | 0.686mg | 0.904mg | 0% |
| Valine | 0.809mg | 0.908mg | 0% |
| Histidine | 0.29mg | 0.75mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| 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
10%
44%
Minerals Daily Need Coverage Score
17%
55%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.71g)
Which food is cheaper?
Ham is cheaper (difference - $0.5)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 1037mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 1.81g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)