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  6. Ham vs. Chicken thigh

Ham vs. Chicken thigh — In-Depth Nutrition Comparison

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Differences between ham and chicken thigh

  • Ham has more vitamin B1 and vitamin B12, while chicken thigh has more vitamin B3, vitamin B5, and monounsaturated fat.
  • Ham's daily need coverage for vitamin B1 is 55% higher.
  • Chicken thigh contains 13 times less sodium than ham. Ham contains 1203mg of sodium, while chicken thigh contains 95mg.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Chicken, broilers or fryers, thigh, meat only, cooked, fried.

Infographic

Ham vs Chicken thigh 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
1
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 19% 3.9% 23% 55% 30% 76% 85% 12% 3.5% 112%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +62.5%
Contains more CopperCopper +13.9%
Contains less SodiumSodium -92.1%
~equal in Potassium ~259mg
~equal in Iron ~1.46mg
~equal in Zinc ~2.79mg
~equal in Phosphorus ~199mg
~equal in Selenium ~20.5µg

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
5
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% 12% 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 0% 0% 0% 3% 22% 59% 134% 77% 88% 41% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +756.8%
Contains more Vitamin B12Vitamin B12 +97%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +26.2%
Contains more Vitamin B3Vitamin B3 +77%
Contains more Vitamin B5Vitamin B5 +218.9%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin B6 ~0.38mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Chicken thigh DV% diff.
Vitamin B1 0.754mg 0.088mg 56%
Sodium 1203mg 95mg 48%
Vitamin B3 4.023mg 7.12mg 19%
Vitamin B5 0.403mg 1.285mg 18%
Cholesterol 53mg 102mg 16%
Choline 85.1mg 15%
Protein 20.93g 28.18g 15%
Polyunsaturated fat 0.54g 2.43g 13%
Vitamin B12 0.65µg 0.33µg 13%
Fats 5.53g 10.3g 7%
Saturated fat 1.81g 2.78g 4%
Vitamin B2 0.202mg 0.255mg 4%
Calories 145kcal 218kcal 4%
Vitamin D 0.8µg 0.2µg 3%
Magnesium 14mg 26mg 3%
Vitamin D 32IU 8IU 3%
Monounsaturated fat 2.62g 3.82g 3%
Vitamin E 0.25mg 2%
Selenium 19.5µg 20.5µg 2%
Vitamin B6 0.4mg 0.38mg 2%
Folate 3µg 9µg 2%
Manganese 0.054mg 0.027mg 1%
Copper 0.079mg 0.09mg 1%
Potassium 287mg 259mg 1%
Calcium 8mg 13mg 1%
Zinc 2.88mg 2.79mg 1%
Carbs 1.5g 1.18g 0%
Net carbs 1.5g 1.18g N/A
Iron 1.48mg 1.46mg 0%
Phosphorus 196mg 199mg 0%
Tryptophan 0.251mg 0.329mg 0%
Threonine 0.931mg 1.188mg 0%
Isoleucine 0.918mg 1.486mg 0%
Leucine 1.661mg 2.115mg 0%
Lysine 1.775mg 2.384mg 0%
Methionine 0.553mg 0.778mg 0%
Phenylalanine 0.904mg 1.121mg 0%
Valine 0.908mg 1.397mg 0%
Histidine 0.75mg 0.874mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.05g N/A
Omega-3 - DPA 0g 0.03g N/A

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
28% 10% 59%
Protein: 28.18 g
Fats: 10.3 g
Carbs: 1.18 g
Water: 59.31 g
Other: 1.03 g
Contains more CarbsCarbs +27.1%
Contains more WaterWater +14.1%
Contains more OtherOther +324.3%
Contains more ProteinProtein +34.6%
Contains more FatsFats +86.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
31% 42% 27%
Saturated fat: Sat. Fat 2.78 g
Monounsaturated fat: Mono. Fat 3.82 g
Polyunsaturated fat: Poly. Fat 2.43 g
Contains less Sat. FatSaturated fat -34.9%
Contains more Mono. FatMonounsaturated fat +45.8%
Contains more Poly. FatPolyunsaturated fat +350%

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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 thigh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172387/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.