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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Zinc | 2.88mg | 1.05mg | 17% |
| Vitamin A | 0µg | 149µg | 17% |
| Protein | 20.93g | 12.58g | 17% |
| Folate | 3µg | 44µg | 10% |
| Fats | 5.53g | 10.61g | 8% |
| Saturated fat | 1.81g | 3.267g | 7% |
| Vitamin D | 32IU | 87IU | 7% |
| Vitamin D | 0.8µg | 2.2µg | 7% |
| Polyunsaturated fat | 0.54g | 1.414g | 6% |
| Potassium | 287mg | 126mg | 5% |
| Vitamin E | 0.25mg | 1.03mg | 5% |
| Monounsaturated fat | 2.62g | 4.077g | 4% |
| Iron | 1.48mg | 1.19mg | 4% |
| Calcium | 8mg | 50mg | 4% |
| Phosphorus | 196mg | 172mg | 3% |
| Calories | 145kcal | 155kcal | 1% |
| Manganese | 0.054mg | 0.026mg | 1% |
| Magnesium | 14mg | 10mg | 1% |
| Carbs | 1.5g | 1.12g | 0% |
| Net carbs | 1.5g | 1.12g | N/A |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
53%
Minerals Daily Need Coverage Score
55%
103%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 320mg)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 1.457g)
Which food is cheaper?
Ham is cheaper (difference - $0.5)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food contains less Sodium?
Egg contains less Sodium (difference - 1079mg)
Which food is richer in vitamins?
Egg is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)