Ham vs. Filo — In-Depth Nutrition Comparison
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Important differences between ham and filo
- Ham has more vitamin B6, vitamin B12, zinc, vitamin B1, and phosphorus; however, filo has more iron, folate, and manganese.
- Ham's daily need coverage for sodium is 31% more.
- Filo is lower in cholesterol.
- Filo has a higher glycemic index than ham.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Phyllo dough.
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.
| Contains more PotassiumPotassium | +287.8% |
| Contains more ZincZinc | +487.8% |
| Contains more PhosphorusPhosphorus | +161.3% |
| Contains more CalciumCalcium | +37.5% |
| Contains more IronIron | +116.9% |
| Contains more CopperCopper | +27.8% |
| Contains less SodiumSodium | -59.9% |
| Contains more ManganeseManganese | +781.5% |
| Contains more SeleniumSelenium | +19.5% |
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 | +212.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +39.4% |
| Contains more Vitamin B5Vitamin B5 | +33.4% |
| Contains more Vitamin B6Vitamin B6 | +1233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1133.3% |
| Contains more Vitamin B2Vitamin B2 | +68.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2833.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1203mg | 483mg | 31% |
| Vitamin B6 | 0.4mg | 0.03mg | 28% |
| Protein | 20.93g | 7.1g | 28% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Zinc | 2.88mg | 0.49mg | 22% |
| Iron | 1.48mg | 3.21mg | 22% |
| Folate | 3µg | 88µg | 21% |
| Vitamin B1 | 0.754mg | 0.541mg | 18% |
| Cholesterol | 53mg | 0mg | 18% |
| Manganese | 0.054mg | 0.476mg | 18% |
| Carbs | 1.5g | 52.6g | 17% |
| Phosphorus | 196mg | 75mg | 17% |
| Choline | 85.1mg | 6.9mg | 14% |
| Vitamin B2 | 0.202mg | 0.341mg | 11% |
| Calories | 145kcal | 299kcal | 8% |
| Fiber | 0g | 1.9g | 8% |
| Selenium | 19.5µg | 23.3µg | 7% |
| Potassium | 287mg | 74mg | 6% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Polyunsaturated fat | 0.54g | 0.923g | 3% |
| Copper | 0.079mg | 0.101mg | 2% |
| Saturated fat | 1.81g | 1.47g | 2% |
| Vitamin B5 | 0.403mg | 0.302mg | 2% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Vitamin E | 0.25mg | 0.08mg | 1% |
| Monounsaturated fat | 2.62g | 3.149g | 1% |
| Fats | 5.53g | 6g | 1% |
| Net carbs | 1.5g | 50.7g | N/A |
| Magnesium | 14mg | 15mg | 0% |
| Calcium | 8mg | 11mg | 0% |
| Sugar | 0g | 0.18g | N/A |
| Vitamin B3 | 4.023mg | 4.073mg | 0% |
| Tryptophan | 0.251mg | 0.088mg | 0% |
| Threonine | 0.931mg | 0.194mg | 0% |
| Isoleucine | 0.918mg | 0.246mg | 0% |
| Leucine | 1.661mg | 0.49mg | 0% |
| Lysine | 1.775mg | 0.158mg | 0% |
| Methionine | 0.553mg | 0.126mg | 0% |
| Phenylalanine | 0.904mg | 0.359mg | 0% |
| Valine | 0.908mg | 0.286mg | 0% |
| Histidine | 0.75mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +194.8% |
| Contains more WaterWater | +107.6% |
| Contains more OtherOther | +157.1% |
| Contains more CarbsCarbs | +3406.7% |
~equal in
Fats
~6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.8% |
| Contains more Mono. FatMonounsaturated fat | +20.2% |
| Contains more Poly. FatPolyunsaturated fat | +70.9% |
