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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
44%
50%
Minerals Daily Need Coverage Score
55%
40%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Chicken breast contains less Sodium (difference - 1124mg)
Which food is lower in Saturated fat?
Chicken breast is lower in Saturated fat (difference - 0.52g)
Which food is cheaper?
Chicken breast is cheaper (difference - $0.5)
Which food is richer in vitamins?
Chicken breast is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.