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Ham vs. Drinking water — In-Depth Nutrition Comparison

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A recap on differences between ham and drinking water

  • Drinking water has less vitamin B1, selenium, vitamin B6, phosphorus, vitamin B12, zinc, vitamin B3, and iron.
  • Ham covers your daily vitamin B1 needs 63% more than drinking water.
  • Drinking water has less cholesterol.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beverages, water, tap, drinking.

Infographic

Ham vs Drinking water 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 3.3% 0.27% 0% 0.52% 0% 0%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +690%
Contains more ZincZinc +28700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%

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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4270%
Contains more WaterWater +47.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Drinking water DV% diff.
Vitamin B1 0.754mg 0mg 63%
Sodium 1203mg 4mg 52%
Protein 20.93g 0g 42%
Selenium 19.5µg 0µg 35%
Vitamin B6 0.4mg 0mg 31%
Phosphorus 196mg 0mg 28%
Vitamin B12 0.65µg 0µg 27%
Zinc 2.88mg 0.01mg 26%
Vitamin B3 4.023mg 0mg 25%
Iron 1.48mg 0mg 19%
Cholesterol 53mg 0mg 18%
Vitamin B2 0.202mg 0mg 16%
Choline 85.1mg 0mg 15%
Fats 5.53g 0g 9%
Saturated fat 1.81g 0g 8%
Copper 0.079mg 0.01mg 8%
Vitamin B5 0.403mg 0mg 8%
Potassium 287mg 0mg 8%
Monounsaturated fat 2.62g 0g 7%
Calories 145kcal 0kcal 7%
Polyunsaturated fat 0.54g 0g 4%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Magnesium 14mg 1mg 3%
Manganese 0.054mg 0mg 2%
Vitamin E 0.25mg 0mg 2%
Folate 3µg 0µg 1%
Calcium 8mg 3mg 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Drinking water
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Ham
0%
Drinking water
Minerals Daily Need Coverage Score
55%
Ham
1%
Drinking water

Comparison summary

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 is lower in Cholesterol?
Drinking water
Drinking water is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Drinking water
Drinking water contains less Sodium (difference - 1199mg)
Which food is lower in Saturated fat?
Drinking water
Drinking water is lower in Saturated fat (difference - 1.81g)
Which food is cheaper?
Drinking water
Drinking water is cheaper (difference - $0.5)
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. Drinking water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173647/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.