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Ham vs. Headcheese — In-Depth Nutrition Comparison

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How are ham and headcheese different?

  • Ham is richer in vitamin B1, selenium, vitamin B3, phosphorus, zinc, vitamin B6, and potassium, while headcheese is higher in vitamin B12.
  • Ham covers your daily need for vitamin B1, 61% more than headcheese.
  • Ham contains 195 times more selenium than headcheese. Ham contains 19.5µg of selenium, while headcheese contains 0.1µg.
  • Headcheese is lower in sodium.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Headcheese, pork types were used in this article.

Infographic

Ham vs Headcheese 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
6
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 6.4% 4.8% 2.7% 56% 41% 26% 24% 123% 0% 0.55%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +825.8%
Contains more ZincZinc +196.9%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +19400%
Contains more CalciumCalcium +100%
Contains more CopperCopper +54.4%
Contains less SodiumSodium -21.8%
~equal in Iron ~1.5mg

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
6
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% 5% 14% 5.8% 27% 8.3% 0% 44% 131% 8.5% 1.5% 57%
Contains more Vitamin B1Vitamin B1 +3178.3%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B3Vitamin B3 +814.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +110.5%
Contains more FolateFolate +50%
Contains more Vitamin DVitamin D +12.5%
Contains more Vitamin B12Vitamin B12 +61.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +22.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Ham Headcheese DV% diff.
Vitamin B1 0.754mg 0.023mg 61%
Selenium 19.5µg 0.1µg 35%
Vitamin B3 4.023mg 0.44mg 22%
Phosphorus 196mg 56mg 20%
Vitamin B12 0.65µg 1.05µg 17%
Zinc 2.88mg 0.97mg 17%
Vitamin B6 0.4mg 0.19mg 16%
Protein 20.93g 13.83g 14%
Sodium 1203mg 941mg 11%
Potassium 287mg 31mg 8%
Vitamin B5 0.403mg 8%
Fats 5.53g 10.9g 8%
Saturated fat 1.81g 3.402g 7%
Monounsaturated fat 2.62g 5.601g 7%
Vitamin B2 0.202mg 0.115mg 7%
Copper 0.079mg 0.122mg 5%
Cholesterol 53mg 69mg 5%
Polyunsaturated fat 0.54g 1.134g 4%
Vitamin K 0µg 3.4µg 3%
Choline 85.1mg 104.1mg 3%
Manganese 0.054mg 2%
Calories 145kcal 157kcal 1%
Vitamin D 0.8µg 0.9µg 1%
Calcium 8mg 16mg 1%
Magnesium 14mg 9mg 1%
Vitamin D 32IU 37IU 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Iron 1.48mg 1.5mg 0%
Vitamin E 0.25mg 0.25mg 0%
Folate 3µg 2µg 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%

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
14% 11% 74%
Protein: 13.83 g
Fats: 10.9 g
Carbs: 0 g
Water: 73.84 g
Other: 1.43 g
Contains more ProteinProtein +51.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +205.6%
Contains more FatsFats +97.1%
~equal in Water ~73.84g

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
34% 55% 11%
Saturated fat: Sat. Fat 3.402 g
Monounsaturated fat: Mono. Fat 5.601 g
Polyunsaturated fat: Poly. Fat 1.134 g
Contains less Sat. FatSaturated fat -46.8%
Contains more Mono. FatMonounsaturated fat +113.8%
Contains more Poly. FatPolyunsaturated fat +110%

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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. Headcheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171630/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.