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Ham vs. Frog legs — In-Depth Nutrition Comparison

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The main differences between Ham and Frog legs

  • Ham has more Vitamin B1, Vitamin B6, Vitamin B3, Zinc, Vitamin B12, Selenium, and Phosphorus, however, Frog legs has more Copper.
  • Daily need coverage for Vitamin B1 from Ham is 51% higher.
  • Frog legs have 24 times less Saturated Fat than Ham. Ham has 1.81g of Saturated Fat, while Frog legs have 0.076g.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Frog legs, raw.

Infographic

Ham vs Frog legs 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
5
:
5
Frog legs
Frog legs
Contains more Phosphorus +33.3%
Contains more Zinc +188%
Contains more Selenium +38.3%
Contains more Calcium +125%
Contains more Magnesium +42.9%
Contains less Sodium -95.2%
Contains more Copper +216.5%
Equal in Iron - 1.5
Equal in Potassium - 285
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Frog legs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 15% 63% 26% 8% 28% 84% 0% 77%
Contains more Phosphorus +33.3%
Contains more Zinc +188%
Contains more Selenium +38.3%
Contains more Calcium +125%
Contains more Magnesium +42.9%
Contains less Sodium -95.2%
Contains more Copper +216.5%
Equal in Iron - 1.5
Equal in Potassium - 285

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
6
:
5
Frog legs
Frog legs
Contains more Vitamin D +300%
Contains more Vitamin B1 +438.6%
Contains more Vitamin B3 +235.3%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +62.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B2 +23.8%
Contains more Folate +400%
Contains more Vitamin K +∞%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Frog legs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 20% 6% 0% 35% 58% 23% 0% 28% 12% 50% 1%
Contains more Vitamin D +300%
Contains more Vitamin B1 +438.6%
Contains more Vitamin B3 +235.3%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +62.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B2 +23.8%
Contains more Folate +400%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Frog legs
Frog legs
Contains more Protein +27.6%
Contains more Fats +1743.3%
Contains more Carbs +∞%
Contains more Other +212.1%
Contains more Water +21%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Frog legs
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more Protein +27.6%
Contains more Fats +1743.3%
Contains more Carbs +∞%
Contains more Other +212.1%
Contains more Water +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Frog legs
Frog legs
Contains more Monounsaturated Fat +4843.4%
Contains more Polyunsaturated fat +429.4%
Contains less Saturated Fat -95.8%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Frog legs
33% 23% 44%
Saturated Fat: 0.076 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +4843.4%
Contains more Polyunsaturated fat +429.4%
Contains less Saturated Fat -95.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Frog legs
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Frog legs Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 16.4g Ham
Fats 5.53g 0.3g Ham
Carbs 1.5g 0g Ham
Calories 145kcal 73kcal Ham
Calcium 8mg 18mg Frog legs
Iron 1.48mg 1.5mg Frog legs
Magnesium 14mg 20mg Frog legs
Phosphorus 196mg 147mg Ham
Potassium 287mg 285mg Ham
Sodium 1203mg 58mg Frog legs
Zinc 2.88mg 1mg Ham
Copper 0.079mg 0.25mg Frog legs
Manganese 0.054mg Ham
Selenium 19.5µg 14.1µg Ham
Vitamin A 0IU 50IU Frog legs
Vitamin A RAE 0µg 15µg Frog legs
Vitamin E 0.25mg 1mg Frog legs
Vitamin D 32IU 8IU Ham
Vitamin D 0.8µg 0.2µg Ham
Vitamin B1 0.754mg 0.14mg Ham
Vitamin B2 0.202mg 0.25mg Frog legs
Vitamin B3 4.023mg 1.2mg Ham
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg 0.12mg Ham
Folate 3µg 15µg Frog legs
Vitamin B12 0.65µg 0.4µg Ham
Vitamin K 0µg 0.1µg Frog legs
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 53mg 50mg Frog legs
Saturated Fat 1.81g 0.076g Frog legs
Omega-3 - DHA 0g 0.02g Frog legs
Omega-3 - EPA 0g 0.014g Frog legs
Omega-3 - DPA 0g 0.007g Frog legs
Monounsaturated Fat 2.62g 0.053g Ham
Polyunsaturated fat 0.54g 0.102g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Frog legs
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
45%
Ham
19%
Frog legs
Minerals Daily Need Coverage Score
55%
Ham
36%
Frog legs

Comparison summary

Which food is cheaper?
Ham
Ham is cheaper (difference - $2)
Which food contains less Sodium?
Frog legs
Frog legs contains less Sodium (difference - 1145mg)
Which food is lower in Cholesterol?
Frog legs
Frog legs is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Frog legs
Frog legs is lower in Saturated Fat (difference - 1.734g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.