Ham vs. Crouton — In-Depth Nutrition Comparison
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What are the main differences between ham and crouton?
- Ham is richer in vitamin B6, vitamin B12, and zinc, yet crouton is richer in selenium, iron, folate, fiber, and manganese.
- Crouton's daily need coverage for selenium is 33% higher.
- Crouton contains less cholesterol.
- Ham has a lower glycemic index than crouton.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Croutons, plain types in this comparison.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +131.5% |
| Contains more ZincZinc | +223.6% |
| Contains more PhosphorusPhosphorus | +70.4% |
| Contains more MagnesiumMagnesium | +121.4% |
| Contains more CalciumCalcium | +850% |
| Contains more IronIron | +175.7% |
| Contains more CopperCopper | +106.3% |
| Contains less SodiumSodium | -42% |
| Contains more ManganeseManganese | +825.9% |
| Contains more SeleniumSelenium | +92.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +21% |
| Contains more Vitamin B6Vitamin B6 | +1438.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +34.7% |
| Contains more Vitamin B3Vitamin B3 | +35.2% |
| Contains more FolateFolate | +4300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.48mg | 4.08mg | 33% |
| Selenium | 19.5µg | 37.5µg | 33% |
| Folate | 3µg | 132µg | 32% |
| Vitamin B6 | 0.4mg | 0.026mg | 29% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Carbs | 1.5g | 73.5g | 24% |
| Sodium | 1203mg | 698mg | 22% |
| Fiber | 0g | 5.1g | 20% |
| Manganese | 0.054mg | 0.5mg | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Protein | 20.93g | 11.9g | 18% |
| Zinc | 2.88mg | 0.89mg | 18% |
| Choline | 85.1mg | 15% | |
| Calories | 145kcal | 407kcal | 13% |
| Phosphorus | 196mg | 115mg | 12% |
| Vitamin B1 | 0.754mg | 0.623mg | 11% |
| Vitamin B3 | 4.023mg | 5.439mg | 9% |
| Copper | 0.079mg | 0.163mg | 9% |
| Calcium | 8mg | 76mg | 7% |
| Potassium | 287mg | 124mg | 5% |
| Vitamin B2 | 0.202mg | 0.272mg | 5% |
| Polyunsaturated fat | 0.54g | 1.273g | 5% |
| Vitamin D | 0.8µg | 4% | |
| Magnesium | 14mg | 31mg | 4% |
| Vitamin D | 32IU | 4% | |
| Vitamin E | 0.25mg | 2% | |
| Fats | 5.53g | 6.6g | 2% |
| Monounsaturated fat | 2.62g | 3.059g | 1% |
| Saturated fat | 1.81g | 1.51g | 1% |
| Vitamin B5 | 0.403mg | 0.429mg | 1% |
| Net carbs | 1.5g | 68.4g | N/A |
| Tryptophan | 0.251mg | 0.14mg | 0% |
| Threonine | 0.931mg | 0.337mg | 0% |
| Isoleucine | 0.918mg | 0.456mg | 0% |
| Leucine | 1.661mg | 0.832mg | 0% |
| Lysine | 1.775mg | 0.278mg | 0% |
| Methionine | 0.553mg | 0.211mg | 0% |
| Phenylalanine | 0.904mg | 0.586mg | 0% |
| Valine | 0.908mg | 0.514mg | 0% |
| Histidine | 0.75mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +75.9% |
| Contains more WaterWater | +1130.4% |
| Contains more OtherOther | +74.8% |
| Contains more FatsFats | +19.3% |
| Contains more CarbsCarbs | +4800% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.6% |
| Contains more Mono. FatMonounsaturated fat | +16.8% |
| Contains more Poly. FatPolyunsaturated fat | +135.7% |
