Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ham vs. Fajita — In-Depth Nutrition Comparison

Compare

What are the differences between ham and fajita?

  • Ham is higher in vitamin B1, zinc, iron, copper, and selenium, yet fajita is higher in phosphorus and vitamin B5.
  • Ham's daily need coverage for vitamin B1 is 54% more.
  • Ham has 3 times more copper than fajita. While ham has 0.079mg of copper, fajita has only 0.03mg.
  • The amount of sodium in fajita is lower.
  • The glycemic index of ham is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and USDA Commodity, chicken fajita strips, frozen types in this article.

Infographic

Ham vs Fajita 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
4
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%
Fajita
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more IronIron +49.5%
Contains more CopperCopper +163.3%
Contains more ZincZinc +110.2%
Contains more SeleniumSelenium +16.8%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +62.5%
Contains more PhosphorusPhosphorus +41.3%
Contains less SodiumSodium -33.6%
Contains more ManganeseManganese +22.2%
~equal in Potassium ~284mg

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
5
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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Fajita
4
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B12Vitamin B12 +20.4%
Contains more CholineCholine +25.5%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B5Vitamin B5 +80.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B6 ~0.387mg

All nutrients comparison - raw data values

Nutrient Ham Fajita DV% diff.
Vitamin B1 0.754mg 0.1mg 55%
Sodium 1203mg 799mg 18%
Zinc 2.88mg 1.37mg 14%
Phosphorus 196mg 277mg 12%
Cholesterol 53mg 88mg 12%
Vitamin B5 0.403mg 0.726mg 6%
Iron 1.48mg 0.99mg 6%
Vitamin B12 0.65µg 0.54µg 5%
Protein 20.93g 18.56g 5%
Copper 0.079mg 0.03mg 5%
Selenium 19.5µg 16.7µg 5%
Vitamin B3 4.023mg 4.779mg 5%
Vitamin D 32IU 4%
Vitamin D 0.8µg 4%
Polyunsaturated fat 0.54g 1.089g 4%
Choline 85.1mg 67.8mg 3%
Magnesium 14mg 22mg 2%
Saturated fat 1.81g 1.596g 1%
Monounsaturated fat 2.62g 2.333g 1%
Vitamin B6 0.4mg 0.387mg 1%
Calories 145kcal 135kcal 1%
Vitamin B2 0.202mg 0.213mg 1%
Manganese 0.054mg 0.066mg 1%
Calcium 8mg 13mg 1%
Fats 5.53g 5.73g 0%
Carbs 1.5g 2.23g 0%
Net carbs 1.5g 2.23g N/A
Potassium 287mg 284mg 0%
Vitamin E 0.25mg 0.22mg 0%
Vitamin K 0µg 0.2µg 0%
Folate 3µg 4µg 0%
Tryptophan 0.251mg 0.2mg 0%
Threonine 0.931mg 0.452mg 0%
Isoleucine 0.918mg 0.813mg 0%
Leucine 1.661mg 1.56mg 0%
Lysine 1.775mg 1.857mg 0%
Methionine 0.553mg 0.552mg 0%
Phenylalanine 0.904mg 0.763mg 0%
Valine 0.908mg 0.847mg 0%
Histidine 0.75mg 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more ProteinProtein +12.8%
Contains more OtherOther +51.7%
Contains more CarbsCarbs +48.7%
~equal in Fats ~5.73g
~equal in Water ~70.6g

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
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains more Mono. FatMonounsaturated fat +12.3%
Contains less Sat. FatSaturated fat -11.8%
Contains more Poly. FatPolyunsaturated fat +101.7%

People also compare

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

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.