Ham vs. Chicken breast — In-Depth Nutrition Comparison
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What are the differences between ham and chicken breast?
- Ham is higher in vitamin B1, zinc, and vitamin B12, yet chicken breast is higher in vitamin B3, vitamin B6, vitamin B5, selenium, and phosphorus.
- Chicken breast's daily need coverage for vitamin B3 is 67% more.
- Ham has 15 times more sodium than chicken breast. While ham has 1203mg of sodium, chicken breast has only 79mg.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Chicken, broilers or fryers, breast, meat only, cooked, fried types in this article.
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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.
| Contains more IronIron | +29.8% |
| Contains more CopperCopper | +46.3% |
| Contains more ZincZinc | +166.7% |
| Contains more ManganeseManganese | +157.1% |
| Contains more MagnesiumMagnesium | +121.4% |
| Contains more CalciumCalcium | +100% |
| Contains more PhosphorusPhosphorus | +25.5% |
| Contains less SodiumSodium | -93.4% |
| Contains more SeleniumSelenium | +34.4% |
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 DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +854.4% |
| Contains more Vitamin B2Vitamin B2 | +61.6% |
| Contains more Vitamin B12Vitamin B12 | +75.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +68% |
| Contains more Vitamin B3Vitamin B3 | +267.4% |
| Contains more Vitamin B5Vitamin B5 | +158.1% |
| Contains more Vitamin B6Vitamin B6 | +60% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +12.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 4.023mg | 14.782mg | 67% |
| Vitamin B1 | 0.754mg | 0.079mg | 56% |
| Sodium | 1203mg | 79mg | 49% |
| Protein | 20.93g | 33.44g | 25% |
| Vitamin B6 | 0.4mg | 0.64mg | 18% |
| Zinc | 2.88mg | 1.08mg | 16% |
| Vitamin B5 | 0.403mg | 1.04mg | 13% |
| Cholesterol | 53mg | 91mg | 13% |
| Selenium | 19.5µg | 26.2µg | 12% |
| Vitamin B12 | 0.65µg | 0.37µg | 12% |
| Phosphorus | 196mg | 246mg | 7% |
| Vitamin B2 | 0.202mg | 0.125mg | 6% |
| Iron | 1.48mg | 1.14mg | 4% |
| Magnesium | 14mg | 31mg | 4% |
| Vitamin D | 0.8µg | 0.1µg | 4% |
| Polyunsaturated fat | 0.54g | 1.07g | 4% |
| Vitamin D | 32IU | 5IU | 3% |
| Copper | 0.079mg | 0.054mg | 3% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Choline | 85.1mg | 95.9mg | 2% |
| Saturated fat | 1.81g | 1.29g | 2% |
| Monounsaturated fat | 2.62g | 1.72g | 2% |
| Calories | 145kcal | 187kcal | 2% |
| Manganese | 0.054mg | 0.021mg | 1% |
| Vitamin E | 0.25mg | 0.42mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 8mg | 16mg | 1% |
| Fats | 5.53g | 4.71g | 1% |
| Carbs | 1.5g | 0.51g | 0% |
| Net carbs | 1.5g | 0.51g | N/A |
| Potassium | 287mg | 276mg | 0% |
| Folate | 3µg | 4µg | 0% |
| Tryptophan | 0.251mg | 0.39mg | 0% |
| Threonine | 0.931mg | 1.412mg | 0% |
| Isoleucine | 0.918mg | 1.765mg | 0% |
| Leucine | 1.661mg | 2.509mg | 0% |
| Lysine | 1.775mg | 2.836mg | 0% |
| Methionine | 0.553mg | 0.925mg | 0% |
| Phenylalanine | 0.904mg | 1.328mg | 0% |
| Valine | 0.908mg | 1.659mg | 0% |
| Histidine | 0.75mg | 1.037mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.03g | N/A |
| Omega-3 - DPA | 0g | 0.02g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
33.44 g
Fats:
4.71 g
Carbs:
0.51 g
Water:
60.21 g
Other:
1.13 g
| Contains more FatsFats | +17.4% |
| Contains more CarbsCarbs | +194.1% |
| Contains more WaterWater | +12.4% |
| Contains more OtherOther | +286.7% |
| Contains more ProteinProtein | +59.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
1.29 g
Monounsaturated fat:
Mono. Fat
1.72 g
Polyunsaturated fat:
Poly. Fat
1.07 g
| Contains more Mono. FatMonounsaturated fat | +52.3% |
| Contains less Sat. FatSaturated fat | -28.7% |
| Contains more Poly. FatPolyunsaturated fat | +98.1% |
