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Ham vs. Ground chicken — In-Depth Nutrition Comparison

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What are the differences between ham and ground chicken?

  • Ham is higher in vitamin B1, selenium, and zinc, yet ground chicken is higher in vitamin B3, vitamin B5, potassium, vitamin B6, and vitamin B2.
  • Ham's daily need coverage for vitamin B1 is 53% more.
  • Ham has 16 times more sodium than ground chicken. While ham has 1203mg of sodium, ground chicken has only 75mg.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Chicken, ground, crumbles, cooked, pan-browned types in this article.

Infographic

Ham vs Ground chicken 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
5
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 20% 2.4% 60% 35% 21% 52% 100% 9.8% 2.1% 78%
Contains more IronIron +59.1%
Contains more CopperCopper +27.4%
Contains more ZincZinc +50%
Contains more ManganeseManganese +237.5%
Contains more SeleniumSelenium +36.4%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +135.9%
Contains more PhosphorusPhosphorus +19.4%
Contains less SodiumSodium -93.8%
~equal in Calcium ~8mg

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% 7.8% 0% 30% 70% 133% 80% 124% 64% 5.3% 1.5% 32%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +523.1%
Contains more Vitamin B12Vitamin B12 +27.5%
Contains more FolateFolate +50%
Contains more CholineCholine +44.2%
Contains more Vitamin EVitamin E +56%
Contains more Vitamin B2Vitamin B2 +49.5%
Contains more Vitamin B3Vitamin B3 +76.7%
Contains more Vitamin B5Vitamin B5 +229.3%
Contains more Vitamin B6Vitamin B6 +34.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Ham Ground chicken DV% diff.
Vitamin B1 0.754mg 0.121mg 53%
Sodium 1203mg 75mg 49%
Vitamin B3 4.023mg 7.107mg 19%
Vitamin B5 0.403mg 1.327mg 18%
Cholesterol 53mg 107mg 18%
Potassium 287mg 677mg 11%
Vitamin B6 0.4mg 0.538mg 11%
Polyunsaturated fat 0.54g 2.08g 10%
Selenium 19.5µg 14.3µg 9%
Zinc 2.88mg 1.92mg 9%
Fats 5.53g 10.92g 8%
Vitamin B2 0.202mg 0.302mg 8%
Iron 1.48mg 0.93mg 7%
Vitamin B12 0.65µg 0.51µg 6%
Saturated fat 1.81g 3.11g 6%
Monounsaturated fat 2.62g 4.879g 6%
Phosphorus 196mg 234mg 5%
Protein 20.93g 23.28g 5%
Choline 85.1mg 59mg 5%
Vitamin D 0.8µg 4%
Vitamin D 32IU 4%
Magnesium 14mg 28mg 3%
Vitamin K 0µg 2.1µg 2%
Calories 145kcal 189kcal 2%
Manganese 0.054mg 0.016mg 2%
Copper 0.079mg 0.062mg 2%
Vitamin E 0.25mg 0.39mg 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Calcium 8mg 8mg 0%
Folate 3µg 2µg 0%
Trans fat 0.087g N/A
Tryptophan 0.251mg 0.196mg 0%
Threonine 0.931mg 0.97mg 0%
Isoleucine 0.918mg 1.06mg 0%
Leucine 1.661mg 1.816mg 0%
Lysine 1.775mg 2.014mg 0%
Methionine 0.553mg 0.596mg 0%
Phenylalanine 0.904mg 0.912mg 0%
Valine 0.908mg 1.102mg 0%
Histidine 0.75mg 0.706mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.031g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A
Omega-6 - Linoleic acid 1.787g N/A

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
23% 11% 65%
Protein: 23.28 g
Fats: 10.92 g
Carbs: 0 g
Water: 64.92 g
Other: 0.88 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +396.6%
Contains more ProteinProtein +11.2%
Contains more FatsFats +97.5%
~equal in Water ~64.92g

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
31% 48% 21%
Saturated fat: Sat. Fat 3.11 g
Monounsaturated fat: Mono. Fat 4.879 g
Polyunsaturated fat: Poly. Fat 2.08 g
Contains less Sat. FatSaturated fat -41.8%
Contains more Mono. FatMonounsaturated fat +86.2%
Contains more Poly. FatPolyunsaturated fat +285.2%

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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. Ground chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171117/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.