Ham vs. Egg white — In-Depth Nutrition Comparison
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How are ham and egg whites different?
- Ham is richer in vitamin B1, vitamin B6, zinc, phosphorus, vitamin B3, vitamin B12, and iron, while egg whites are higher in vitamin B2.
- Ham covers your daily need for vitamin B1, 62% more than egg whites.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Egg, white, raw, fresh types were used in this article.
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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 | +27.3% |
| Contains more CalciumCalcium | +14.3% |
| Contains more PotassiumPotassium | +76.1% |
| Contains more IronIron | +1750% |
| Contains more CopperCopper | +243.5% |
| Contains more ZincZinc | +9500% |
| Contains more PhosphorusPhosphorus | +1206.7% |
| Contains more ManganeseManganese | +390.9% |
| Contains less SodiumSodium | -86.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +18750% |
| Contains more Vitamin B3Vitamin B3 | +3731.4% |
| Contains more Vitamin B5Vitamin B5 | +112.1% |
| Contains more Vitamin B6Vitamin B6 | +7900% |
| Contains more Vitamin B12Vitamin B12 | +622.2% |
| Contains more CholineCholine | +7636.4% |
| Contains more Vitamin B2Vitamin B2 | +117.3% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.004mg | 63% |
| Sodium | 1203mg | 166mg | 45% |
| Vitamin B6 | 0.4mg | 0.005mg | 30% |
| Zinc | 2.88mg | 0.03mg | 26% |
| Phosphorus | 196mg | 15mg | 26% |
| Vitamin B3 | 4.023mg | 0.105mg | 24% |
| Vitamin B12 | 0.65µg | 0.09µg | 23% |
| Protein | 20.93g | 10.9g | 20% |
| Cholesterol | 53mg | 0mg | 18% |
| Iron | 1.48mg | 0.08mg | 18% |
| Vitamin B2 | 0.202mg | 0.439mg | 18% |
| Choline | 85.1mg | 1.1mg | 15% |
| Fats | 5.53g | 0.17g | 8% |
| Saturated fat | 1.81g | 0g | 8% |
| Monounsaturated fat | 2.62g | 0g | 7% |
| Copper | 0.079mg | 0.023mg | 6% |
| Calories | 145kcal | 52kcal | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Polyunsaturated fat | 0.54g | 0g | 4% |
| Potassium | 287mg | 163mg | 4% |
| Vitamin B5 | 0.403mg | 0.19mg | 4% |
| Vitamin E | 0.25mg | 0mg | 2% |
| Manganese | 0.054mg | 0.011mg | 2% |
| Selenium | 19.5µg | 20µg | 1% |
| Magnesium | 14mg | 11mg | 1% |
| Carbs | 1.5g | 0.73g | 0% |
| Net carbs | 1.5g | 0.73g | N/A |
| Calcium | 8mg | 7mg | 0% |
| Sugar | 0g | 0.71g | N/A |
| Folate | 3µg | 4µg | 0% |
| Tryptophan | 0.251mg | 0.125mg | 0% |
| Threonine | 0.931mg | 0.449mg | 0% |
| Isoleucine | 0.918mg | 0.661mg | 0% |
| Leucine | 1.661mg | 1.016mg | 0% |
| Lysine | 1.775mg | 0.806mg | 0% |
| Methionine | 0.553mg | 0.399mg | 0% |
| Phenylalanine | 0.904mg | 0.686mg | 0% |
| Valine | 0.908mg | 0.809mg | 0% |
| Histidine | 0.75mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +92% |
| Contains more FatsFats | +3152.9% |
| Contains more CarbsCarbs | +105.5% |
| Contains more OtherOther | +593.7% |
| Contains more WaterWater | +29.4% |
