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  6. Ham vs. Cream cracker

Ham vs. Cream cracker — In-Depth Nutrition Comparison

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A recap on differences between Ham and Cream cracker

  • Ham has more Vitamin B1, Vitamin B6, Zinc, Selenium, and Phosphorus, however, Cream cracker is higher in Iron, Folate, Manganese, and Vitamin K.
  • Cream cracker covers your daily Iron needs 74% more than Ham.
  • Cream cracker contains 6 times less Vitamin B6 than Ham. Ham contains 0.4mg of Vitamin B6, while Cream cracker contains 0.065mg.
  • Ham has less Saturated Fat.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Crackers, cream, GAMESA SABROSAS.

Infographic

Ham vs Cream 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
4
:
6
Cream cracker
Cream cracker
Contains more Phosphorus +100%
Contains more Potassium +122.5%
Contains more Zinc +336.4%
Contains more Selenium +105.3%
Contains more Calcium +225%
Contains more Iron +398.6%
Contains more Magnesium +78.6%
Contains more Copper +40.5%
Contains more Manganese +1340.7%
Equal in Sodium - 1148
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Cream cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 277% 18% 43% 12% 150% 19% 37% 102% 52%
Contains more Phosphorus +100%
Contains more Potassium +122.5%
Contains more Zinc +336.4%
Contains more Selenium +105.3%
Contains more Calcium +225%
Contains more Iron +398.6%
Contains more Magnesium +78.6%
Contains more Copper +40.5%
Contains more Manganese +1340.7%
Equal in Sodium - 1148

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
6
:
6
Cream cracker
Cream cracker
Contains more Vitamin B1 +153%
Contains more Vitamin B6 +515.4%
Contains more Vitamin B12 +41.3%
Contains more Vitamin E +536%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +14.6%
Contains more Folate +4866.7%
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%
Cream 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% 32% 0% 0% 75% 56% 96% 28% 15% 112% 58% 45%
Contains more Vitamin B1 +153%
Contains more Vitamin B6 +515.4%
Contains more Vitamin B12 +41.3%
Contains more Vitamin E +536%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +14.6%
Contains more Folate +4866.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Cream cracker
Cream cracker
Contains more Protein +198.6%
Contains more Water +1420.7%
Contains more Other +20.7%
Contains more Fats +268.4%
Contains more Carbs +4203.3%
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
Cream cracker
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more Protein +198.6%
Contains more Water +1420.7%
Contains more Other +20.7%
Contains more Fats +268.4%
Contains more Carbs +4203.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Cream cracker
Cream cracker
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +305.5%
Contains more Polyunsaturated fat +353.7%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Cream cracker
29% 58% 13%
Saturated Fat: 5.362 g
Monounsaturated Fat: 10.625 g
Polyunsaturated fat: 2.45 g
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +305.5%
Contains more Polyunsaturated fat +353.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Cream cracker Opinion
Net carbs 1.5g 62.15g Cream cracker
Protein 20.93g 7.01g Ham
Fats 5.53g 20.37g Cream cracker
Carbs 1.5g 64.55g Cream cracker
Calories 145kcal 484kcal Cream cracker
Starch 51.87g Cream cracker
Fructose 0.95g Cream cracker
Sugar 0g 9.37g Ham
Fiber 0g 2.4g Cream cracker
Calcium 8mg 26mg Cream cracker
Iron 1.48mg 7.38mg Cream cracker
Magnesium 14mg 25mg Cream cracker
Phosphorus 196mg 98mg Ham
Potassium 287mg 129mg Ham
Sodium 1203mg 1148mg Cream cracker
Zinc 2.88mg 0.66mg Ham
Copper 0.079mg 0.111mg Cream cracker
Manganese 0.054mg 0.778mg Cream cracker
Selenium 19.5µg 9.5µg Ham
Vitamin E 0.25mg 1.59mg Cream cracker
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.298mg Ham
Vitamin B2 0.202mg 0.24mg Cream cracker
Vitamin B3 4.023mg 5.08mg Cream cracker
Vitamin B5 0.403mg 0.462mg Cream cracker
Vitamin B6 0.4mg 0.065mg Ham
Folate 3µg 149µg Cream cracker
Vitamin B12 0.65µg 0.46µg Ham
Vitamin K 0µg 17.9µg Cream cracker
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 53mg Cream cracker
Trans Fat 3.969g Ham
Saturated Fat 1.81g 5.362g Ham
Monounsaturated Fat 2.62g 10.625g Cream cracker
Polyunsaturated fat 0.54g 2.45g Cream cracker
Omega-6 - Linoleic acid 1.542g Cream cracker
Omega-3 - ALA 0.045g Cream cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Cream 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
43%
Cream cracker
Minerals Daily Need Coverage Score
55%
Ham
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 9.37g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 3.552g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 65)
Which food contains less Sodium?
Cream cracker
Cream cracker contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 53mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $0.5)
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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.