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  6. Ham vs. Chicken meat

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, Selenium, and Vitamin A RAE.
  • Ham covers your daily need of Vitamin B1 58% more than Chicken meat.
  • Ham has 15 times more Sodium than Chicken meat. While Ham has 1203mg of Sodium, Chicken meat has only 82mg.

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.

Infographic

Ham vs Chicken meat 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
6
:
4
Chicken meat
Chicken meat
Contains more Iron +17.5%
Contains more Potassium +28.7%
Contains more Zinc +48.5%
Contains more Copper +19.7%
Contains more Manganese +170%
Contains more Calcium +87.5%
Contains more Magnesium +64.3%
Contains less Sodium -93.2%
Contains more Selenium +22.6%
Equal in Phosphorus - 182
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Iron +17.5%
Contains more Potassium +28.7%
Contains more Zinc +48.5%
Contains more Copper +19.7%
Contains more Manganese +170%
Contains more Calcium +87.5%
Contains more Magnesium +64.3%
Contains less Sodium -93.2%
Contains more Selenium +22.6%
Equal in Phosphorus - 182

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
:
6
Chicken meat
Chicken meat
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1096.8%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B12 +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +111%
Contains more Vitamin B5 +155.6%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.27
Equal in Vitamin B6 - 0.4
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1096.8%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B12 +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +111%
Contains more Vitamin B5 +155.6%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.27
Equal in Vitamin B6 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Chicken meat
Chicken meat
Contains more Carbs +∞%
Contains more Water +13.8%
Contains more Protein +30.4%
Contains more Fats +145.9%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Chicken meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +13.8%
Contains more Protein +30.4%
Contains more Fats +145.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Chicken meat
Chicken meat
Contains less Saturated Fat -52.2%
Contains more Monounsaturated Fat +103.8%
Contains more Polyunsaturated fat +450%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains less Saturated Fat -52.2%
Contains more Monounsaturated Fat +103.8%
Contains more Polyunsaturated 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.
Ham Chicken meat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Chicken meat Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 27.3g Chicken meat
Fats 5.53g 13.6g Chicken meat
Carbs 1.5g 0g Ham
Calories 145kcal 239kcal Chicken meat
Calcium 8mg 15mg Chicken meat
Iron 1.48mg 1.26mg Ham
Magnesium 14mg 23mg Chicken meat
Phosphorus 196mg 182mg Ham
Potassium 287mg 223mg Ham
Sodium 1203mg 82mg Chicken meat
Zinc 2.88mg 1.94mg Ham
Copper 0.079mg 0.066mg Ham
Manganese 0.054mg 0.02mg Ham
Selenium 19.5µg 23.9µg Chicken meat
Vitamin A 0IU 161IU Chicken meat
Vitamin A RAE 0µg 48µg Chicken meat
Vitamin E 0.25mg 0.27mg Chicken meat
Vitamin D 32IU 2IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.063mg Ham
Vitamin B2 0.202mg 0.168mg Ham
Vitamin B3 4.023mg 8.487mg Chicken meat
Vitamin B5 0.403mg 1.03mg Chicken meat
Vitamin B6 0.4mg 0.4mg
Folate 3µg 5µg Chicken meat
Vitamin B12 0.65µg 0.3µg Ham
Vitamin K 0µg 2.4µg Chicken meat
Tryptophan 0.251mg 0.305mg Chicken meat
Threonine 0.931mg 1.128mg Chicken meat
Isoleucine 0.918mg 1.362mg Chicken meat
Leucine 1.661mg 1.986mg Chicken meat
Lysine 1.775mg 2.223mg Chicken meat
Methionine 0.553mg 0.726mg Chicken meat
Phenylalanine 0.904mg 1.061mg Chicken meat
Valine 0.908mg 1.325mg Chicken meat
Histidine 0.75mg 0.802mg Chicken meat
Cholesterol 53mg 88mg Ham
Saturated Fat 1.81g 3.79g Ham
Omega-3 - DHA 0g 0.04g Chicken meat
Omega-3 - EPA 0g 0.01g Chicken meat
Omega-3 - DPA 0g 0.02g Chicken meat
Monounsaturated Fat 2.62g 5.34g Chicken meat
Polyunsaturated fat 0.54g 2.97g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chicken meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Chicken meat
Minerals Daily Need Coverage Score
55%
Ham
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.98g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Chicken meat
Chicken meat contains less Sodium (difference - 1121mg)
Which food contains less Sugar?
?
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.

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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.