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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
Ham
3
:
5
Frog legs
Frog legs
Contains more Zinc +188%
Contains more Phosphorus +33.3%
Contains more Calcium +125%
Contains more Magnesium +42.9%
Contains more Copper +216.5%
Contains less Sodium -95.2%
Equal in Iron - 1.5
Equal in Potassium - 285
Ham
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Frog legs
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 57% 6% 26% 15% 84% 28% 63% 8%
Contains more Zinc +188%
Contains more Phosphorus +33.3%
Contains more Calcium +125%
Contains more Magnesium +42.9%
Contains more Copper +216.5%
Contains less Sodium -95.2%
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" chart 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 Vitamin K +∞%
Contains more Folate +400%
Ham
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Frog legs
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 20% 6% 35% 58% 23% 0% 28% 50% 1% 12%
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 Vitamin K +∞%
Contains more Folate +400%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
45
Ham
19
Frog legs
Mineral Summary Score
55
Ham
35
Frog legs

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
126%
Ham
98%
Frog legs
Carbohydrates
2%
Ham
0%
Frog legs
Fats
26%
Ham
1%
Frog legs

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Frog legs
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Frog legs
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

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

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Frog legs Opinion
Calories 145 73 Ham
Protein 20.93 16.4 Ham
Fats 5.53 0.3 Ham
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 50 Frog legs
Vitamin D 32 8 Ham
Iron 1.48 1.5 Frog legs
Calcium 8 18 Frog legs
Potassium 287 285 Ham
Magnesium 14 20 Frog legs
Sugars 0 0
Fiber 0 0
Copper 0.079 0.25 Frog legs
Zinc 2.88 1 Ham
Starch
Phosphorus 196 147 Ham
Sodium 1203 58 Frog legs
Vitamin A 0 50 Frog legs
Vitamin E 0.25 1 Frog legs
Vitamin D 0.8 0.2 Ham
Vitamin B1 0.754 0.14 Ham
Vitamin B2 0.202 0.25 Frog legs
Vitamin B3 4.023 1.2 Ham
Vitamin B5 0.403 Ham
Vitamin B6 0.4 0.12 Ham
Vitamin B12 0.65 0.4 Ham
Vitamin K 0 0.1 Frog legs
Folate 3 15 Frog legs
Trans Fat
Saturated Fat 1.81 0.076 Frog legs
Monounsaturated Fat 2.62 0.053 Ham
Polyunsaturated fat 0.54 0.102 Ham
Tryptophan 0.251 Ham
Threonine 0.931 Ham
Isoleucine 0.918 Ham
Leucine 1.661 Ham
Lysine 1.775 Ham
Methionine 0.553 Ham
Phenylalanine 0.904 Ham
Valine 0.908 Ham
Histidine 0.75 Ham
Fructose

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 of 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.