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  6. Ham vs. Olive oil

Ham vs. Olive oil — In-Depth Nutrition Comparison

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What are the differences between Ham and Olive oil?

  • Ham is higher in Vitamin B1, Selenium, Vitamin B6, Phosphorus, Vitamin B12, and Zinc, yet Olive oil is higher in Vitamin E , and Vitamin K.
  • Olive oil's daily need coverage for Vitamin E is 94% more.
  • The amount of Sodium in Olive oil is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Oil, olive, salad or cooking types in this article.

Infographic

Ham vs Olive oil 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
9
:
1
Olive oil
Olive oil
Contains more Calcium +700%
Contains more Iron +164.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +28600%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -99.8%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +700%
Contains more Iron +164.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +28600%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -99.8%

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
8
:
2
Olive oil
Olive oil
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +5640%
Contains more Vitamin K +∞%
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%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +5640%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1708.3%
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
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1708.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +2684.8%
Contains more Polyunsaturated fat +1848.7%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +2684.8%
Contains more Polyunsaturated fat +1848.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Olive oil
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Ham Olive oil Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 0g Ham
Fats 5.53g 100g Olive oil
Carbs 1.5g 0g Ham
Calories 145kcal 884kcal Olive oil
Calcium 8mg 1mg Ham
Iron 1.48mg 0.56mg Ham
Magnesium 14mg 0mg Ham
Phosphorus 196mg 0mg Ham
Potassium 287mg 1mg Ham
Sodium 1203mg 2mg Olive oil
Zinc 2.88mg 0mg Ham
Copper 0.079mg 0mg Ham
Manganese 0.054mg 0mg Ham
Selenium 19.5µg 0µg Ham
Vitamin E 0.25mg 14.35mg Olive oil
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0mg Ham
Vitamin B2 0.202mg 0mg Ham
Vitamin B3 4.023mg 0mg Ham
Vitamin B5 0.403mg 0mg Ham
Vitamin B6 0.4mg 0mg Ham
Folate 3µg 0µg Ham
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 60.2µg Olive oil
Tryptophan 0.251mg 0mg Ham
Threonine 0.931mg 0mg Ham
Isoleucine 0.918mg 0mg Ham
Leucine 1.661mg 0mg Ham
Lysine 1.775mg 0mg Ham
Methionine 0.553mg 0mg Ham
Phenylalanine 0.904mg 0mg Ham
Valine 0.908mg 0mg Ham
Histidine 0.75mg 0mg Ham
Cholesterol 53mg 0mg Olive oil
Saturated Fat 1.81g 13.808g Ham
Monounsaturated Fat 2.62g 72.961g Olive oil
Polyunsaturated fat 0.54g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Olive oil
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%
Olive oil
Minerals Daily Need Coverage Score
55%
Ham
2%
Olive oil

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 11.998g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.9)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
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)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.