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Ham vs. Chicken heart — In-Depth Nutrition Comparison

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How are Ham and Chicken heart different?

  • Ham is higher in Vitamin B1, and Selenium, however, Chicken heart is richer in Vitamin B12, Iron, Vitamin B5, Vitamin B2, Zinc, and Copper.
  • Daily need coverage for Vitamin B12 from Chicken heart is 277% higher.
  • Ham contains 16 times more Sodium than Chicken heart. While Ham contains 1203mg of Sodium, Chicken heart contains only 74mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Chicken, heart, all classes, raw are the varieties used in this article.

Infographic

Ham vs Chicken heart 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" 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 11% 3.6% 16% 224% 115% 180% 76% 9.7% 12% 23%
Contains more PotassiumPotassium +63.1%
Contains more SeleniumSelenium +353.5%
Contains more CalciumCalcium +50%
Contains more IronIron +302.7%
Contains more CopperCopper +338%
Contains more ZincZinc +128.8%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +64.8%
~equal in Magnesium ~15mg
~equal in Phosphorus ~177mg

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
4
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% 24% 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 11% 1.8% 0% 0% 38% 168% 92% 154% 83% 911% 0% 54% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +396.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +260.4%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more Vitamin B5Vitamin B5 +535%
Contains more Vitamin B12Vitamin B12 +1021.5%
Contains more FolateFolate +2300%
~equal in Vitamin B6 ~0.36mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
16% 9% 74%
Protein: 15.55 g
Fats: 9.33 g
Carbs: 0.71 g
Water: 73.56 g
Other: 0.85 g
Contains more ProteinProtein +34.6%
Contains more CarbsCarbs +111.3%
Contains more OtherOther +414.1%
Contains more FatsFats +68.7%
~equal in Water ~73.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
34% 31% 35%
Saturated Fat: Sat. Fat 2.66 g
Monounsaturated Fat: Mono. Fat 2.37 g
Polyunsaturated fat: Poly. Fat 2.71 g
Contains less Sat. FatSaturated Fat -32%
Contains more Poly. FatPolyunsaturated fat +401.9%
~equal in Monounsaturated Fat ~2.37g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Chicken heart
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Chicken heart Opinion
Calories 145kcal 153kcal Chicken heart
Protein 20.93g 15.55g Ham
Fats 5.53g 9.33g Chicken heart
Vitamin C 0mg 3.2mg Chicken heart
Net carbs 1.5g 0.71g Ham
Carbs 1.5g 0.71g Ham
Cholesterol 53mg 136mg Ham
Vitamin D 32IU Ham
Magnesium 14mg 15mg Chicken heart
Calcium 8mg 12mg Chicken heart
Potassium 287mg 176mg Ham
Iron 1.48mg 5.96mg Chicken heart
Copper 0.079mg 0.346mg Chicken heart
Zinc 2.88mg 6.59mg Chicken heart
Phosphorus 196mg 177mg Ham
Sodium 1203mg 74mg Chicken heart
Vitamin A 0IU 30IU Chicken heart
Vitamin A 0µg 9µg Chicken heart
Vitamin E 0.25mg Ham
Vitamin D 0.8µg Ham
Manganese 0.054mg 0.089mg Chicken heart
Selenium 19.5µg 4.3µg Ham
Vitamin B1 0.754mg 0.152mg Ham
Vitamin B2 0.202mg 0.728mg Chicken heart
Vitamin B3 4.023mg 4.883mg Chicken heart
Vitamin B5 0.403mg 2.559mg Chicken heart
Vitamin B6 0.4mg 0.36mg Ham
Vitamin B12 0.65µg 7.29µg Chicken heart
Folate 3µg 72µg Chicken heart
Choline 85.1mg Ham
Saturated Fat 1.81g 2.66g Ham
Monounsaturated Fat 2.62g 2.37g Ham
Polyunsaturated fat 0.54g 2.71g Chicken heart
Tryptophan 0.251mg 0.199mg Ham
Threonine 0.931mg 0.704mg Ham
Isoleucine 0.918mg 0.833mg Ham
Leucine 1.661mg 1.355mg Ham
Lysine 1.775mg 1.303mg Ham
Methionine 0.553mg 0.376mg Ham
Phenylalanine 0.904mg 0.696mg Ham
Valine 0.908mg 0.88mg Ham
Histidine 0.75mg 0.408mg Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chicken heart
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
45%
Ham
116%
Chicken heart
Minerals Daily Need Coverage Score
55%
Ham
67%
Chicken heart

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 83mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.85g)
Which food is lower in Sugar?
Chicken heart
Chicken heart is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chicken heart
Chicken heart contains less Sodium (difference - 1129mg)
Which food is cheaper?
Chicken heart
Chicken heart is cheaper (difference - $0.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Chicken heart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171458/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.