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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.

Infographic

Ham vs Egg white 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
8
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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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%
~equal in Selenium ~20µg

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
7
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 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3%
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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3%
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 Vitamin B2Vitamin B2 +117.3%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Egg white 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 32 IU 0 IU 4%
Potassium 287mg 163mg 4%
Vitamin D 0.8µg 0µg 4%
Vitamin B5 0.403mg 0.19mg 4%
Polyunsaturated fat 0.54g 0g 4%
Vitamin E 0.25mg 0mg 2%
Manganese 0.054mg 0.011mg 2%
Magnesium 14mg 11mg 1%
Selenium 19.5µg 20µg 1%
Net carbs 1.5g 0.73g N/A
Carbs 1.5g 0.73g 0%
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
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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +92%
Contains more FatsFats +3152.9%
Contains more CarbsCarbs +105.5%
Contains more OtherOther +593.7%
Contains more WaterWater +29.4%

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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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.