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Ham vs. Egg — In-Depth Nutrition Comparison

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Summary of differences between ham and eggs

  • Ham has more vitamin B1, vitamin B3, and vitamin B6; however, eggs are higher in copper, choline, vitamin B2, selenium, and vitamin B5.
  • Eggs cover your daily need for copper, 213% more than ham.
  • Ham has 63 times more vitamin B3 than eggs. While ham has 4.023mg of vitamin B3, eggs have only 0.064mg.
  • Eggs have less sodium.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Egg, whole, cooked, hard-boiled.

Infographic

Ham vs Egg 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
6
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%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +127.8%
Contains more IronIron +24.4%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +14%
Contains more ManganeseManganese +107.7%
Contains more CalciumCalcium +525%
Contains more CopperCopper +2431.6%
Contains less SodiumSodium -89.7%
Contains more SeleniumSelenium +57.9%

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Egg
Egg
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin B1Vitamin B1 +1042.4%
Contains more Vitamin B3Vitamin B3 +6185.9%
Contains more Vitamin B6Vitamin B6 +230.6%
Contains more Vitamin DVitamin D +175%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +312%
Contains more Vitamin B2Vitamin B2 +154%
Contains more Vitamin B5Vitamin B5 +246.9%
Contains more Vitamin B12Vitamin B12 +70.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ham Egg DV% diff.
Copper 0.079mg 2mg 213%
Cholesterol 53mg 373mg 107%
Vitamin B1 0.754mg 0.066mg 57%
Sodium 1203mg 124mg 47%
Choline 85.1mg 293.8mg 38%
Vitamin B3 4.023mg 0.064mg 25%
Vitamin B2 0.202mg 0.513mg 24%
Selenium 19.5µg 30.8µg 21%
Vitamin B6 0.4mg 0.121mg 21%
Vitamin B5 0.403mg 1.398mg 20%
Vitamin B12 0.65µg 1.11µg 19%
Protein 20.93g 12.58g 17%
Zinc 2.88mg 1.05mg 17%
Vitamin A 0µg 149µg 17%
Folate 3µg 44µg 10%
Fats 5.53g 10.61g 8%
Vitamin D* 32 IU 87 IU 7%
Vitamin D 0.8µg 2.2µg 7%
Saturated fat 1.81g 3.267g 7%
Polyunsaturated fat 0.54g 1.414g 6%
Potassium 287mg 126mg 5%
Vitamin E 0.25mg 1.03mg 5%
Calcium 8mg 50mg 4%
Iron 1.48mg 1.19mg 4%
Monounsaturated fat 2.62g 4.077g 4%
Phosphorus 196mg 172mg 3%
Calories 145kcal 155kcal 1%
Magnesium 14mg 10mg 1%
Manganese 0.054mg 0.026mg 1%
Protein per 100 calories 14g 8.1g N/A
Calories per 10 g protein 69kcal 123kcal N/A
Weight per 100 calories 69g 65g N/A
Unsaturated / Saturated Fat ratio 1.7 1.7 N/A
Net carbs 1.5g 1.12g N/A
Carbs 1.5g 1.12g 0%
Sugar 0g 1.12g N/A
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.251mg 0.153mg 0%
Threonine 0.931mg 0.604mg 0%
Isoleucine 0.918mg 0.686mg 0%
Leucine 1.661mg 1.075mg 0%
Lysine 1.775mg 0.904mg 0%
Methionine 0.553mg 0.392mg 0%
Phenylalanine 0.904mg 0.668mg 0%
Valine 0.908mg 0.767mg 0%
Histidine 0.75mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +66.4%
Contains more CarbsCarbs +33.9%
Contains more OtherOther +308.4%
Contains more FatsFats +91.9%
Contains more WaterWater +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -44.6%
Contains more Mono. FatMonounsaturated fat +55.6%
Contains more Poly. FatPolyunsaturated fat +161.9%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.