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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.

Infographic

Ham vs Graham cracker 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.
Ham
Ham
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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%
~equal in Phosphorus ~185mg

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%
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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.42mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
7% 11% 78% 3%
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
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
17% 26% 57%
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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Graham cracker 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
44%
Ham
32%
Graham cracker
Minerals Daily Need Coverage Score
55%
Ham
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 24.85g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 744mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.177g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.5)
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

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
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.