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  6. Ham vs. Chorizo

Ham vs. Chorizo — In-Depth Nutrition Comparison

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Summary of differences between ham and chorizo

  • Ham has more vitamin B1 and phosphorus; however, chorizo is higher in vitamin B12, vitamin B5, vitamin B6, vitamin B2, and vitamin B3.
  • Chorizo covers your daily need for saturated fat, 63% more than ham.
  • Ham has less cholesterol.
  • The glycemic index of chorizo is higher.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Chorizo, pork, and beef.

Infographic

Ham vs Chorizo 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
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 13% 2.4% 35% 60% 27% 93% 64% 161% 5.2% 115%
Contains more PhosphorusPhosphorus +30.7%
Contains more ManganeseManganese +35%
Contains more MagnesiumMagnesium +28.6%
Contains more PotassiumPotassium +38.7%
Contains more ZincZinc +18.4%
~equal in Calcium ~8mg
~equal in Iron ~1.59mg
~equal in Copper ~0.08mg
~equal in Sodium ~1235mg
~equal in Selenium ~21.1µg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 23% 0% 4.4% 158% 69% 96% 67% 122% 250% 4% 1.5%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more FolateFolate +50%
Contains more Vitamin DVitamin D +87.5%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more Vitamin B5Vitamin B5 +177.9%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin B12Vitamin B12 +207.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Ham Chorizo DV% diff.
Saturated fat 1.81g 14.38g 57%
Vitamin B12 0.65µg 2µg 56%
Fats 5.53g 38.27g 50%
Monounsaturated fat 2.62g 18.4g 39%
Polyunsaturated fat 0.54g 3.46g 19%
Calories 145kcal 455kcal 16%
Vitamin B5 0.403mg 1.12mg 14%
Cholesterol 53mg 88mg 12%
Vitamin B1 0.754mg 0.63mg 10%
Vitamin B6 0.4mg 0.53mg 10%
Vitamin B2 0.202mg 0.3mg 8%
Phosphorus 196mg 150mg 7%
Vitamin B3 4.023mg 5.131mg 7%
Protein 20.93g 24.1g 6%
Zinc 2.88mg 3.41mg 5%
Vitamin D* 32 IU 61 IU 4%
Vitamin D 0.8µg 1.5µg 4%
Potassium 287mg 398mg 3%
Selenium 19.5µg 21.1µg 3%
Choline 85.1mg 96.7mg 2%
Magnesium 14mg 18mg 1%
Iron 1.48mg 1.59mg 1%
Sodium 1203mg 1235mg 1%
Manganese 0.054mg 0.04mg 1%
Vitamin K 0µg 1.6µg 1%
Protein per 100 calories 14g 5.3g N/A
Calories per 10 g protein 69kcal 189kcal N/A
Weight per 100 calories 69g 22g N/A
Unsaturated / Saturated Fat ratio 1.7 1.5 N/A
Net carbs 1.5g 1.86g N/A
Carbs 1.5g 1.86g 0%
Calcium 8mg 8mg 0%
Copper 0.079mg 0.08mg 0%
Vitamin E 0.25mg 0.22mg 0%
Folate 3µg 2µg 0%
Tryptophan 0.251mg 0.278mg 0%
Threonine 0.931mg 1.473mg 0%
Isoleucine 0.918mg 2.206mg 0%
Leucine 1.661mg 1.708mg 0%
Lysine 1.775mg 2.414mg 0%
Methionine 0.553mg 0.47mg 0%
Phenylalanine 0.904mg 1.149mg 0%
Valine 0.908mg 0.914mg 0%
Histidine 0.75mg 0.721mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
24% 38% 2% 32% 4%
Protein: 24.1 g
Fats: 38.27 g
Carbs: 1.86 g
Water: 31.85 g
Other: 3.92 g
Contains more WaterWater +112.5%
Contains more OtherOther +11.5%
Contains more ProteinProtein +15.1%
Contains more FatsFats +592%
Contains more CarbsCarbs +24%

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
40% 51% 10%
Saturated fat: Sat. Fat 14.38 g
Monounsaturated fat: Mono. Fat 18.4 g
Polyunsaturated fat: Poly. Fat 3.46 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +602.3%
Contains more Poly. FatPolyunsaturated fat +540.7%

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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. Chorizo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173859/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.