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Ham vs. Egg — In-Depth Nutrition Comparison

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Summary of differences between Ham and Egg

  • Ham has more Vitamin B1, Vitamin B3, and Vitamin B6, however, Egg is higher in Copper, Choline, Vitamin B2, Selenium, and Vitamin B5.
  • Egg covers your daily need of Copper 213% more than Ham.
  • Ham has 63 times more Vitamin B3 than Egg. While Ham has 4.023mg of Vitamin B3, Egg has only 0.064mg.
  • Egg has 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
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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.
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 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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Egg
Egg
9
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% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B1Vitamin B1 +1042.4%
Contains more Vitamin B3Vitamin B3 +6185.9%
Contains more Vitamin B6Vitamin B6 +230.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +312%
Contains more Vitamin DVitamin D +175%
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%
Contains more CholineCholine +245.2%
~equal in Vitamin C ~0mg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Egg Opinion
Calories 145kcal 155kcal Egg
Protein 20.93g 12.58g Ham
Fats 5.53g 10.61g Egg
Net carbs 1.5g 1.12g Ham
Carbs 1.5g 1.12g Ham
Cholesterol 53mg 373mg Ham
Vitamin D 32IU 87IU Egg
Magnesium 14mg 10mg Ham
Calcium 8mg 50mg Egg
Potassium 287mg 126mg Ham
Iron 1.48mg 1.19mg Ham
Sugar 0g 1.12g Ham
Copper 0.079mg 2mg Egg
Zinc 2.88mg 1.05mg Ham
Phosphorus 196mg 172mg Ham
Sodium 1203mg 124mg Egg
Vitamin A 0IU 520IU Egg
Vitamin A 0µg 149µg Egg
Vitamin E 0.25mg 1.03mg Egg
Vitamin D 0.8µg 2.2µg Egg
Manganese 0.054mg 0.026mg Ham
Selenium 19.5µg 30.8µg Egg
Vitamin B1 0.754mg 0.066mg Ham
Vitamin B2 0.202mg 0.513mg Egg
Vitamin B3 4.023mg 0.064mg Ham
Vitamin B5 0.403mg 1.398mg Egg
Vitamin B6 0.4mg 0.121mg Ham
Vitamin B12 0.65µg 1.11µg Egg
Vitamin K 0µg 0.3µg Egg
Folate 3µg 44µg Egg
Choline 85.1mg 293.8mg Egg
Saturated Fat 1.81g 3.267g Ham
Monounsaturated Fat 2.62g 4.077g Egg
Polyunsaturated fat 0.54g 1.414g Egg
Tryptophan 0.251mg 0.153mg Ham
Threonine 0.931mg 0.604mg Ham
Isoleucine 0.918mg 0.686mg Ham
Leucine 1.661mg 1.075mg Ham
Lysine 1.775mg 0.904mg Ham
Methionine 0.553mg 0.392mg Ham
Phenylalanine 0.904mg 0.668mg Ham
Valine 0.908mg 0.767mg Ham
Histidine 0.75mg 0.298mg Ham
Omega-3 - EPA 0g 0.005g Egg
Omega-3 - DHA 0g 0.038g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Egg
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
45%
Ham
54%
Egg
Minerals Daily Need Coverage Score
55%
Ham
103%
Egg

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 320mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.457g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1079mg)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
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. 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.