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  6. Ham vs. Wheat Bread

Ham vs. Wheat Bread — In-Depth Nutrition Comparison

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How are ham and wheat Bread different?

  • Ham is higher in vitamin B12, vitamin B1, and vitamin B6; however, wheat Bread is richer in manganese, iron, selenium, folate, and fiber.
  • Daily need coverage for manganese for wheat Bread is 58% higher.
  • Wheat Bread has less cholesterol.
  • Ham has a lower glycemic index (0) than wheat Bread (60).

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Bread, wheat, toasted are the varieties used in this article.

Infographic

Ham vs Wheat Bread 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.
Ham
Ham
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +28.7%
Contains more ZincZinc +95.9%
Contains more MagnesiumMagnesium +321.4%
Contains more CalciumCalcium +1962.5%
Contains more IronIron +176.4%
Contains more CopperCopper +150.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +2450%
Contains more SeleniumSelenium +71.3%
~equal in Phosphorus ~188mg

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.
Ham
Ham
5
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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.8%
Contains more Vitamin B6Vitamin B6 +161.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +285.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B3Vitamin B3 +55.4%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2766.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg

All nutrients comparison - raw data values

Nutrient Ham Wheat Bread DV% diff.
Manganese 0.054mg 1.377mg 58%
Iron 1.48mg 4.09mg 33%
Vitamin B12 0.65µg 0µg 27%
Vitamin B1 0.754mg 0.439mg 26%
Sodium 1203mg 601mg 26%
Selenium 19.5µg 33.4µg 25%
Folate 3µg 86µg 21%
Fiber 0g 4.7g 19%
Vitamin B6 0.4mg 0.153mg 19%
Cholesterol 53mg 0mg 18%
Carbs 1.5g 55.77g 18%
Calcium 8mg 165mg 16%
Protein 20.93g 12.96g 16%
Vitamin B3 4.023mg 6.25mg 14%
Vitamin B2 0.202mg 0.382mg 14%
Copper 0.079mg 0.198mg 13%
Zinc 2.88mg 1.47mg 13%
Magnesium 14mg 59mg 11%
Choline 85.1mg 22.1mg 11%
Polyunsaturated fat 0.54g 1.72g 8%
Calories 145kcal 313kcal 8%
Vitamin K 0µg 5.7µg 5%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Saturated fat 1.81g 0.989g 4%
Monounsaturated fat 2.62g 1.019g 4%
Potassium 287mg 223mg 2%
Fats 5.53g 4.27g 2%
Vitamin B5 0.403mg 0.456mg 1%
Phosphorus 196mg 188mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 1.5g 51.07g N/A
Sugar 0g 6.42g N/A
Vitamin E 0.25mg 0.24mg 0%
Tryptophan 0.251mg 0.092mg 0%
Threonine 0.931mg 0.299mg 0%
Isoleucine 0.918mg 0.258mg 0%
Leucine 1.661mg 0.461mg 0%
Lysine 1.775mg 0.215mg 0%
Methionine 0.553mg 0.105mg 0%
Phenylalanine 0.904mg 0.315mg 0%
Valine 0.908mg 0.31mg 0%
Histidine 0.75mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +61.5%
Contains more FatsFats +29.5%
Contains more WaterWater +179.3%
Contains more OtherOther +57.8%
Contains more CarbsCarbs +3618%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +157.1%
Contains less Sat. FatSaturated fat -45.4%
Contains more Poly. FatPolyunsaturated fat +218.5%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.