Ham vs. Hamburger — In-Depth Nutrition Comparison
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The main differences between ham and hamburgers
- Ham has more vitamin B1, vitamin B6, and phosphorus; however, hamburgers have more vitamin B12, iron, folate, calcium, and vitamin B3.
- Daily need coverage for vitamin B1 for ham is 45% higher.
- Hamburgers have 3 times less sodium than ham. Ham has 1203mg of sodium, while hamburgers have 414mg.
- Hamburgers have a higher glycemic index than ham.
Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fast foods, hamburger; double, regular, patty; plain.
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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 | +27% |
| Contains more PhosphorusPhosphorus | +44.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more CalciumCalcium | +1175% |
| Contains more IronIron | +94.6% |
| Contains more CopperCopper | +15.2% |
| Contains less SodiumSodium | -65.6% |
| Contains more ManganeseManganese | +301.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +247.5% |
| Contains more Vitamin B5Vitamin B5 | +30% |
| Contains more Vitamin B6Vitamin B6 | +97% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +23.8% |
| Contains more Vitamin B3Vitamin B3 | +33.4% |
| Contains more Vitamin B12Vitamin B12 | +121.5% |
| Contains more FolateFolate | +1766.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.5% |
| Contains more WaterWater | +58.6% |
| Contains more OtherOther | +144.1% |
| Contains more FatsFats | +159.7% |
| Contains more CarbsCarbs | +1506.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.5% |
| Contains more Poly. FatPolyunsaturated fat | +42.1% |
| Contains more Mono. FatMonounsaturated fat | +109.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.754mg | 0.217mg | 45% |
| Selenium | 19.5µg | 35% | |
| Sodium | 1203mg | 414mg | 34% |
| Vitamin B12 | 0.65µg | 1.44µg | 33% |
| Iron | 1.48mg | 2.88mg | 18% |
| Saturated fat | 1.81g | 5.096g | 15% |
| Choline | 85.1mg | 15% | |
| Vitamin B6 | 0.4mg | 0.203mg | 15% |
| Fats | 5.53g | 14.36g | 14% |
| Folate | 3µg | 56µg | 13% |
| Phosphorus | 196mg | 136mg | 9% |
| Calcium | 8mg | 102mg | 9% |
| Vitamin B3 | 4.023mg | 5.365mg | 8% |
| Protein | 20.93g | 17.08g | 8% |
| Calories | 145kcal | 295kcal | 8% |
| Carbs | 1.5g | 24.1g | 8% |
| Monounsaturated fat | 2.62g | 5.495g | 7% |
| Manganese | 0.054mg | 0.217mg | 7% |
| Vitamin B2 | 0.202mg | 0.25mg | 4% |
| Vitamin D | 0.8µg | 4% | |
| Fiber | 0g | 0.9g | 4% |
| Vitamin D | 32IU | 4% | |
| Fructose | 2.03g | 3% | |
| Potassium | 287mg | 226mg | 2% |
| Cholesterol | 53mg | 47mg | 2% |
| Vitamin B5 | 0.403mg | 0.31mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.54g | 0.38g | 1% |
| Magnesium | 14mg | 20mg | 1% |
| Copper | 0.079mg | 0.091mg | 1% |
| Net carbs | 1.5g | 23.2g | N/A |
| Sugar | 0g | 4.15g | N/A |
| Zinc | 2.88mg | 2.87mg | 0% |
| Trans fat | 0.814g | N/A | |
| Tryptophan | 0.251mg | 0.206mg | 0% |
| Threonine | 0.931mg | 0.666mg | 0% |
| Isoleucine | 0.918mg | 0.716mg | 0% |
| Leucine | 1.661mg | 1.319mg | 0% |
| Lysine | 1.775mg | 1.226mg | 0% |
| Methionine | 0.553mg | 0.37mg | 0% |
| Phenylalanine | 0.904mg | 0.677mg | 0% |
| Valine | 0.908mg | 0.823mg | 0% |
| Histidine | 0.75mg | 0.505mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
38%
Minerals Daily Need Coverage Score
55%
42%
Comparison summary
Which food is lower in Cholesterol?
Hamburger is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Hamburger contains less Sodium (difference - 789mg)
Which food is cheaper?
Hamburger is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 3.286g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 66)
Which food is richer in minerals?
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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?
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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.