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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 of Saturated Fat 63% more than Ham.
  • Ham has less Cholesterol.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
2
:
Contains more Phosphorus +30.7%
Contains more Magnesium +28.6%
Contains more Potassium +38.7%
Contains more Zinc +18.4%
Equal in Calcium - 8
Equal in Iron - 1.59
Equal in Sodium - 1235
Equal in Copper - 0.08
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 60% 13% 65% 36% 162% 93% 27%
Contains more Phosphorus +30.7%
Contains more Magnesium +28.6%
Contains more Potassium +38.7%
Contains more Zinc +18.4%
Equal in Calcium - 8
Equal in Iron - 1.59
Equal in Sodium - 1235
Equal in Copper - 0.08

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
3
:
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +19.7%
Contains more Folate +50%
Contains more Vitamin D +87.5%
Contains more Vitamin B2 +48.5%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B5 +177.9%
Contains more Vitamin B6 +32.5%
Contains more Vitamin B12 +207.7%
Contains more Vitamin K +∞%
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%
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% 45% 0% 158% 70% 97% 68% 123% 2% 251% 4%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +19.7%
Contains more Folate +50%
Contains more Vitamin D +87.5%
Contains more Vitamin B2 +48.5%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B5 +177.9%
Contains more Vitamin B6 +32.5%
Contains more Vitamin B12 +207.7%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Chorizo
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Ham Chorizo Opinion
Net carbs 1.5g 1.86g Chorizo
Protein 20.93g 24.1g Chorizo
Fats 5.53g 38.27g Chorizo
Carbs 1.5g 1.86g Chorizo
Calories 145kcal 455kcal Chorizo
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 8mg
Iron 1.48mg 1.59mg Chorizo
Magnesium 14mg 18mg Chorizo
Phosphorus 196mg 150mg Ham
Potassium 287mg 398mg Chorizo
Sodium 1203mg 1235mg Ham
Zinc 2.88mg 3.41mg Chorizo
Copper 0.079mg 0.08mg Chorizo
Vitamin A 0IU 0IU
Vitamin E 0.25mg 0.22mg Ham
Vitamin D 32IU 61IU Chorizo
Vitamin D 0.8µg 1.5µg Chorizo
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.63mg Ham
Vitamin B2 0.202mg 0.3mg Chorizo
Vitamin B3 4.023mg 5.131mg Chorizo
Vitamin B5 0.403mg 1.12mg Chorizo
Vitamin B6 0.4mg 0.53mg Chorizo
Folate 3µg 2µg Ham
Vitamin B12 0.65µg 2µg Chorizo
Vitamin K 0µg 1.6µg Chorizo
Tryptophan 0.251mg 0.278mg Chorizo
Threonine 0.931mg 1.473mg Chorizo
Isoleucine 0.918mg 2.206mg Chorizo
Leucine 1.661mg 1.708mg Chorizo
Lysine 1.775mg 2.414mg Chorizo
Methionine 0.553mg 0.47mg Ham
Phenylalanine 0.904mg 1.149mg Chorizo
Valine 0.908mg 0.914mg Chorizo
Histidine 0.75mg 0.721mg Ham
Cholesterol 53mg 88mg Ham
Trans Fat g g
Saturated Fat 1.81g 14.38g Ham
Monounsaturated Fat 2.62g 18.4g Chorizo
Polyunsaturated fat 0.54g 3.46g Chorizo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chorizo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
68
Chorizo
Mineral Summary Score
55
Ham
57
Chorizo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
145%
Chorizo
Carbohydrates
2%
Ham
2%
Chorizo
Fats
26%
Ham
177%
Chorizo

Comparison summary

Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 32mg)
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 - 12.57g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Chorizo
Chorizo is cheaper (difference - $0.5)
Which food is richer in minerals?
Chorizo
Chorizo is relatively richer in minerals
Which food is richer in vitamins?
Chorizo
Chorizo is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.