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  6. Ham vs. Cracker

Ham vs. Cracker — In-Depth Nutrition Comparison

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Summary of differences between Ham and Cracker

  • Ham has more Vitamin B1, Vitamin B12, Vitamin B6, Selenium, and Zinc, however, Cracker is higher in Vitamin K, Iron, Folate, and Vitamin B2.
  • Cracker covers your daily need of Vitamin K 58% more than Ham.
  • Cracker has less Sodium.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Crackers, standard snack-type, regular.

Infographic

Ham vs Cracker 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
3
:
7
Cracker
Cracker
Contains more Potassium +143.2%
Contains more Zinc +487.8%
Contains more Selenium +191%
Contains more Calcium +1400%
Contains more Iron +172.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +26.5%
Contains less Sodium -39.7%
Contains more Copper +31.6%
Contains more Manganese +809.3%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Potassium +143.2%
Contains more Zinc +487.8%
Contains more Selenium +191%
Contains more Calcium +1400%
Contains more Iron +172.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +26.5%
Contains less Sodium -39.7%
Contains more Copper +31.6%
Contains more Manganese +809.3%

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
Cracker
Cracker
Contains more Vitamin D +∞%
Contains more Vitamin B1 +81.3%
Contains more Vitamin B6 +534.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1112%
Contains more Vitamin B2 +125.7%
Contains more Folate +2966.7%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.352
Equal in Vitamin B5 - 0.417
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%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +81.3%
Contains more Vitamin B6 +534.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1112%
Contains more Vitamin B2 +125.7%
Contains more Folate +2966.7%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.352
Equal in Vitamin B5 - 0.417

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Cracker
Cracker
Contains more Protein +215.2%
Contains more Water +2055.1%
Contains more Other +75.5%
Contains more Fats +377.9%
Contains more Carbs +3986.7%
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
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Protein +215.2%
Contains more Water +2055.1%
Contains more Other +75.5%
Contains more Fats +377.9%
Contains more Carbs +3986.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Cracker
Cracker
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +150.1%
Contains more Polyunsaturated fat +2332.8%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +150.1%
Contains more Polyunsaturated fat +2332.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Cracker Opinion
Net carbs 1.5g 59g Cracker
Protein 20.93g 6.64g Ham
Fats 5.53g 26.43g Cracker
Carbs 1.5g 61.3g Cracker
Calories 145kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 0g 8.18g Ham
Fiber 0g 2.3g Cracker
Calcium 8mg 120mg Cracker
Iron 1.48mg 4.03mg Cracker
Magnesium 14mg 18mg Cracker
Phosphorus 196mg 248mg Cracker
Potassium 287mg 118mg Ham
Sodium 1203mg 726mg Cracker
Zinc 2.88mg 0.49mg Ham
Copper 0.079mg 0.104mg Cracker
Manganese 0.054mg 0.491mg Cracker
Selenium 19.5µg 6.7µg Ham
Vitamin E 0.25mg 3.03mg Cracker
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.416mg Ham
Vitamin B2 0.202mg 0.456mg Cracker
Vitamin B3 4.023mg 4.352mg Cracker
Vitamin B5 0.403mg 0.417mg Cracker
Vitamin B6 0.4mg 0.063mg Ham
Folate 3µg 92µg Cracker
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 69.3µg Cracker
Tryptophan 0.251mg 0.084mg Ham
Threonine 0.931mg 0.193mg Ham
Isoleucine 0.918mg 0.246mg Ham
Leucine 1.661mg 0.471mg Ham
Lysine 1.775mg 0.103mg Ham
Methionine 0.553mg 0.112mg Ham
Phenylalanine 0.904mg 0.331mg Ham
Valine 0.908mg 0.294mg Ham
Histidine 0.75mg 0.145mg Ham
Cholesterol 53mg 0mg Cracker
Trans Fat 1.076g Ham
Saturated Fat 1.81g 5.562g Ham
Monounsaturated Fat 2.62g 6.553g Cracker
Polyunsaturated fat 0.54g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
53%
Cracker
Minerals Daily Need Coverage Score
55%
Ham
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 8.18g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 3.752g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 63)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
Which food contains less Sodium?
Cracker
Cracker contains less Sodium (difference - 477mg)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
?
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.
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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.