Ham vs. Matzo — In-Depth Nutrition Comparison
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Differences between ham and matzo
- Ham has more vitamin B1, vitamin B12, vitamin B6, zinc, and phosphorus, while matzo has more selenium, manganese, and iron.
- Ham's daily need coverage for sodium is 52% higher.
- The amount of sodium in matzo is lower.
The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Crackers, matzo, 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 | +156.3% |
| Contains more CopperCopper | +31.7% |
| Contains more ZincZinc | +323.5% |
| Contains more PhosphorusPhosphorus | +120.2% |
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more CalciumCalcium | +62.5% |
| Contains more IronIron | +113.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +1103.7% |
| Contains more SeleniumSelenium | +89.2% |
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 | +316.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +94.8% |
| Contains more Vitamin B6Vitamin B6 | +247.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +688% |
| Contains more Vitamin B2Vitamin B2 | +44.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +466.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1203mg | 0mg | 52% |
| Selenium | 19.5µg | 36.9µg | 32% |
| Vitamin B1 | 0.754mg | 0.387mg | 31% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Carbs | 1.5g | 83.7g | 27% |
| Manganese | 0.054mg | 0.65mg | 26% |
| Vitamin B6 | 0.4mg | 0.115mg | 22% |
| Protein | 20.93g | 10g | 22% |
| Iron | 1.48mg | 3.16mg | 21% |
| Zinc | 2.88mg | 0.68mg | 20% |
| Cholesterol | 53mg | 0mg | 18% |
| Phosphorus | 196mg | 89mg | 15% |
| Choline | 85.1mg | 10.8mg | 14% |
| Calories | 145kcal | 395kcal | 13% |
| Fiber | 0g | 3g | 12% |
| Vitamin B2 | 0.202mg | 0.291mg | 7% |
| Saturated fat | 1.81g | 0.226g | 7% |
| Monounsaturated fat | 2.62g | 0.127g | 6% |
| Fats | 5.53g | 1.4g | 6% |
| Potassium | 287mg | 112mg | 5% |
| Folate | 3µg | 17µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Magnesium | 14mg | 25mg | 3% |
| Copper | 0.079mg | 0.06mg | 2% |
| Vitamin B5 | 0.403mg | 0.443mg | 1% |
| Vitamin B3 | 4.023mg | 3.892mg | 1% |
| Calcium | 8mg | 13mg | 1% |
| Vitamin E | 0.25mg | 0.06mg | 1% |
| Net carbs | 1.5g | 80.7g | N/A |
| Sugar | 0g | 0.29g | N/A |
| Vitamin K | 0µg | 0.3µg | 0% |
| Polyunsaturated fat | 0.54g | 0.603g | 0% |
| Tryptophan | 0.251mg | 0.116mg | 0% |
| Threonine | 0.931mg | 0.267mg | 0% |
| Isoleucine | 0.918mg | 0.371mg | 0% |
| Leucine | 1.661mg | 0.692mg | 0% |
| Lysine | 1.775mg | 0.193mg | 0% |
| Methionine | 0.553mg | 0.176mg | 0% |
| Phenylalanine | 0.904mg | 0.494mg | 0% |
| Valine | 0.908mg | 0.42mg | 0% |
| Histidine | 0.75mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +109.3% |
| Contains more FatsFats | +295% |
| Contains more WaterWater | +1473.7% |
| Contains more OtherOther | +628.3% |
| Contains more CarbsCarbs | +5480% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1963% |
| Contains less Sat. FatSaturated fat | -87.5% |
| Contains more Poly. FatPolyunsaturated fat | +11.7% |
