Ham vs. Chicken meat — In-Depth Nutrition Comparison
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Summary of differences between ham and chicken meat
- Ham has more vitamin B1, vitamin B12, and zinc; however, chicken meat is higher in vitamin B3, vitamin B5, and selenium.
- Ham covers your daily need for vitamin B1, 58% more than chicken meat.
- Ham has 16 times more vitamin D than chicken meat. While ham has 32IU of vitamin D, chicken meat has only 2IU.
- Chicken meat has less sodium.
These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Chicken, broilers or fryers, meat and skin, cooked, roasted.
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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 PotassiumPotassium | +28.7% |
| Contains more IronIron | +17.5% |
| Contains more CopperCopper | +19.7% |
| Contains more ZincZinc | +48.5% |
| Contains more ManganeseManganese | +170% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +87.5% |
| Contains less SodiumSodium | -93.2% |
| Contains more SeleniumSelenium | +22.6% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1096.8% |
| Contains more Vitamin B2Vitamin B2 | +20.2% |
| Contains more Vitamin B12Vitamin B12 | +116.7% |
| Contains more CholineCholine | +29.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +111% |
| Contains more Vitamin B5Vitamin B5 | +155.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
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:
27.3 g
Fats:
13.6 g
Carbs:
0 g
Water:
59.45 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13.8% |
| Contains more OtherOther | +-1348.6% |
| Contains more ProteinProtein | +30.4% |
| Contains more FatsFats | +145.9% |
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
3.79 g
Monounsaturated fat:
Mono. Fat
5.34 g
Polyunsaturated fat:
Poly. Fat
2.97 g
| Contains less Sat. FatSaturated fat | -52.2% |
| Contains more Mono. FatMonounsaturated fat | +103.8% |
| Contains more Poly. FatPolyunsaturated fat | +450% |
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 Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.754mg | 0.063mg | 58% |
| Sodium | 1203mg | 82mg | 49% |
| Vitamin B3 | 4.023mg | 8.487mg | 28% |
| Polyunsaturated fat | 0.54g | 2.97g | 16% |
| Vitamin B12 | 0.65µg | 0.3µg | 15% |
| Vitamin B5 | 0.403mg | 1.03mg | 13% |
| Protein | 20.93g | 27.3g | 13% |
| Fats | 5.53g | 13.6g | 12% |
| Cholesterol | 53mg | 88mg | 12% |
| Saturated fat | 1.81g | 3.79g | 9% |
| Zinc | 2.88mg | 1.94mg | 9% |
| Selenium | 19.5µg | 23.9µg | 8% |
| Monounsaturated fat | 2.62g | 5.34g | 7% |
| Vitamin A | 0µg | 48µg | 5% |
| Calories | 145kcal | 239kcal | 5% |
| Vitamin D | 32IU | 2IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Choline | 85.1mg | 65.9mg | 3% |
| Iron | 1.48mg | 1.26mg | 3% |
| Vitamin B2 | 0.202mg | 0.168mg | 3% |
| Magnesium | 14mg | 23mg | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Phosphorus | 196mg | 182mg | 2% |
| Potassium | 287mg | 223mg | 2% |
| Calcium | 8mg | 15mg | 1% |
| Copper | 0.079mg | 0.066mg | 1% |
| Folate | 3µg | 5µg | 1% |
| Manganese | 0.054mg | 0.02mg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Vitamin E | 0.25mg | 0.27mg | 0% |
| Vitamin B6 | 0.4mg | 0.4mg | 0% |
| Tryptophan | 0.251mg | 0.305mg | 0% |
| Threonine | 0.931mg | 1.128mg | 0% |
| Isoleucine | 0.918mg | 1.362mg | 0% |
| Leucine | 1.661mg | 1.986mg | 0% |
| Lysine | 1.775mg | 2.223mg | 0% |
| Methionine | 0.553mg | 0.726mg | 0% |
| Phenylalanine | 0.904mg | 1.061mg | 0% |
| Valine | 0.908mg | 1.325mg | 0% |
| Histidine | 0.75mg | 0.802mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.04g | 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%
36%
Minerals Daily Need Coverage Score
55%
38%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 1.98g)
Which food is cheaper?
Ham is cheaper (difference - $0.5)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food contains less Sodium?
Chicken meat contains less Sodium (difference - 1121mg)
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?
?
The foods have equal glycemic indexes (0)
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.