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  6. Ham vs. Dough

Ham vs. Dough — In-Depth Nutrition Comparison

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Summary of differences between Ham and Dough

  • Ham has more Vitamin B12, Vitamin B6, and Zinc, however, Dough is higher in Iron, Folate, Manganese, Vitamin B2, and Selenium.
  • Dough covers your daily need of Iron 30% more than Ham.
  • Dough has less Cholesterol.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Bread, french or vienna (includes sourdough).

Infographic

Ham vs Dough 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
Dough
Dough
Contains more Phosphorus +86.7%
Contains more Potassium +145.3%
Contains more Zinc +176.9%
Contains more Calcium +550%
Contains more Iron +164.2%
Contains more Magnesium +128.6%
Contains less Sodium -50%
Contains more Copper +92.4%
Contains more Manganese +968.5%
Contains more Selenium +46.7%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Dough
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 147% 23% 45% 11% 79% 29% 51% 76% 156%
Contains more Phosphorus +86.7%
Contains more Potassium +145.3%
Contains more Zinc +176.9%
Contains more Calcium +550%
Contains more Iron +164.2%
Contains more Magnesium +128.6%
Contains less Sodium -50%
Contains more Copper +92.4%
Contains more Manganese +968.5%
Contains more Selenium +46.7%

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
5
:
6
Dough
Dough
Contains more Vitamin E +19%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +273.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +111.4%
Contains more Vitamin B3 +19.7%
Contains more Vitamin B5 +12.9%
Contains more Folate +4000%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.71
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%
Dough
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 178% 99% 91% 28% 25% 93% 0% 2%
Contains more Vitamin E +19%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +273.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +111.4%
Contains more Vitamin B3 +19.7%
Contains more Vitamin B5 +12.9%
Contains more Folate +4000%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.71

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Dough
Dough
Contains more Protein +94.7%
Contains more Fats +128.5%
Contains more Water +105.1%
Contains more Other +124.1%
Contains more Carbs +3358.7%
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
Dough
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more Protein +94.7%
Contains more Fats +128.5%
Contains more Water +105.1%
Contains more Other +124.1%
Contains more Carbs +3358.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Dough
Dough
Contains more Monounsaturated Fat +623.8%
Contains less Saturated Fat -70.8%
Contains more Polyunsaturated fat +58.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Dough
30% 21% 49%
Saturated Fat: 0.529 g
Monounsaturated Fat: 0.362 g
Polyunsaturated fat: 0.855 g
Contains more Monounsaturated Fat +623.8%
Contains less Saturated Fat -70.8%
Contains more Polyunsaturated fat +58.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Dough Opinion
Net carbs 1.5g 49.68g Dough
Protein 20.93g 10.75g Ham
Fats 5.53g 2.42g Ham
Carbs 1.5g 51.88g Dough
Calories 145kcal 272kcal Dough
Starch 44.23g Dough
Fructose 0.51g Dough
Sugar 0g 4.62g Ham
Fiber 0g 2.2g Dough
Calcium 8mg 52mg Dough
Iron 1.48mg 3.91mg Dough
Magnesium 14mg 32mg Dough
Phosphorus 196mg 105mg Ham
Potassium 287mg 117mg Ham
Sodium 1203mg 602mg Dough
Zinc 2.88mg 1.04mg Ham
Copper 0.079mg 0.152mg Dough
Manganese 0.054mg 0.577mg Dough
Selenium 19.5µg 28.6µg Dough
Vitamin A 0IU 1IU Dough
Vitamin E 0.25mg 0.21mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.71mg Ham
Vitamin B2 0.202mg 0.427mg Dough
Vitamin B3 4.023mg 4.817mg Dough
Vitamin B5 0.403mg 0.455mg Dough
Vitamin B6 0.4mg 0.107mg Ham
Folate 3µg 123µg Dough
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 0.7µg Dough
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 0mg Dough
Trans Fat 0.005g Ham
Saturated Fat 1.81g 0.529g Dough
Monounsaturated Fat 2.62g 0.362g Ham
Polyunsaturated fat 0.54g 0.855g Dough
Omega-6 - Linoleic acid 0.788g Dough
Omega-6 - Gamma-linoleic acid 0.001g Dough
Omega-3 - ALA 0.063g Dough

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Dough
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%
Dough
Minerals Daily Need Coverage Score
55%
Ham
63%
Dough

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 4.62g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 70)
Which food contains less Sodium?
Dough
Dough contains less Sodium (difference - 601mg)
Which food is lower in Cholesterol?
Dough
Dough is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Dough
Dough is lower in Saturated Fat (difference - 1.281g)
Which food is cheaper?
Dough
Dough 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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.