Ham vs. Graham cracker — In-Depth Nutrition Comparison
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What are the differences between ham and graham cracker?
- Ham is higher in vitamin B1, vitamin B12, selenium, vitamin B6, and zinc, yet graham cracker is higher in manganese, iron, and folate.
- Graham cracker's daily need coverage for manganese is 42% more.
- The amount of cholesterol in graham cracker is lower.
- The glycemic index of ham is lower.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.
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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 | +68.8% |
| Contains more ZincZinc | +200% |
| Contains more SeleniumSelenium | +209.5% |
| Contains more MagnesiumMagnesium | +185.7% |
| Contains more CalciumCalcium | +862.5% |
| Contains more IronIron | +155.4% |
| Contains more CopperCopper | +115.2% |
| Contains less SodiumSodium | -61.8% |
| Contains more ManganeseManganese | +1787% |
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 DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +184.5% |
| Contains more Vitamin B6Vitamin B6 | +156.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1342.4% |
| Contains more Vitamin EVitamin E | +504% |
| Contains more Vitamin B2Vitamin B2 | +56.9% |
| Contains more Vitamin B3Vitamin B3 | +10.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2933.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.054mg | 1.019mg | 42% |
| Vitamin B1 | 0.754mg | 0.265mg | 41% |
| Polyunsaturated fat | 0.54g | 5.388g | 32% |
| Sodium | 1203mg | 459mg | 32% |
| Iron | 1.48mg | 3.78mg | 29% |
| Protein | 20.93g | 6.69g | 28% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Carbs | 1.5g | 77.66g | 25% |
| Selenium | 19.5µg | 6.3µg | 24% |
| Folate | 3µg | 91µg | 22% |
| Starch | 46.56g | 19% | |
| Vitamin B6 | 0.4mg | 0.156mg | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Zinc | 2.88mg | 0.96mg | 17% |
| Calories | 145kcal | 430kcal | 14% |
| Fiber | 0g | 3.4g | 14% |
| Choline | 85.1mg | 5.9mg | 14% |
| Vitamin K | 0µg | 14.3µg | 12% |
| Copper | 0.079mg | 0.17mg | 10% |
| Vitamin B2 | 0.202mg | 0.317mg | 9% |
| Vitamin E | 0.25mg | 1.51mg | 8% |
| Fats | 5.53g | 10.6g | 8% |
| Calcium | 8mg | 77mg | 7% |
| Magnesium | 14mg | 40mg | 6% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin B3 | 4.023mg | 4.439mg | 3% |
| Potassium | 287mg | 170mg | 3% |
| Phosphorus | 196mg | 185mg | 2% |
| Fructose | 0.99g | 1% | |
| Saturated fat | 1.81g | 1.633g | 1% |
| Net carbs | 1.5g | 74.26g | N/A |
| Sugar | 0g | 24.85g | N/A |
| Vitamin B5 | 0.403mg | 0.42mg | 0% |
| Trans fat | 0.055g | N/A | |
| Monounsaturated fat | 2.62g | 2.509g | 0% |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +212.9% |
| Contains more WaterWater | +1896.2% |
| Contains more OtherOther | +163.3% |
| Contains more FatsFats | +91.7% |
| Contains more CarbsCarbs | +5077.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Poly. FatPolyunsaturated fat | +897.8% |
~equal in
Saturated fat
~1.633g
~equal in
Monounsaturated fat
~2.509g
