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  6. Ham vs. Milk

Ham vs. Milk — In-Depth Nutrition Comparison

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What are the main differences between Ham and Milk?

  • Milk has less Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Zinc, Iron, Phosphorus, and Choline than Ham.
  • Ham's daily need coverage for Vitamin B1 is 61% higher.
  • Ham has 49 times more Iron than Milk. Ham has 1.48mg of Iron, while Milk has 0.03mg.
  • Milk contains less Sodium.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this comparison.

Infographic

Ham vs Milk infographic
Infographic link

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
8
:
2
Milk
Milk
Contains more Iron +4833.3%
Contains more Magnesium +27.3%
Contains more Phosphorus +106.3%
Contains more Potassium +91.3%
Contains more Zinc +585.7%
Contains more Copper +690%
Contains more Manganese +1700%
Contains more Selenium +490.9%
Contains more Calcium +1462.5%
Contains less Sodium -96.3%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +4833.3%
Contains more Magnesium +27.3%
Contains more Phosphorus +106.3%
Contains more Potassium +91.3%
Contains more Zinc +585.7%
Contains more Copper +690%
Contains more Manganese +1700%
Contains more Selenium +490.9%
Contains more Calcium +1462.5%
Contains less Sodium -96.3%

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
7
:
4
Milk
Milk
Contains more Vitamin E +2400%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +4225.8%
Contains more Vitamin B5 +11.6%
Contains more Vitamin B6 +981.1%
Contains more Vitamin B12 +38.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +50%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.185
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +4225.8%
Contains more Vitamin B5 +11.6%
Contains more Vitamin B6 +981.1%
Contains more Vitamin B12 +38.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +50%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.185

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Milk
Milk
Contains more Protein +521.1%
Contains more Fats +470.1%
Contains more Other +482.7%
Contains more Carbs +232.7%
Contains more Water +32.9%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +521.1%
Contains more Fats +470.1%
Contains more Other +482.7%
Contains more Carbs +232.7%
Contains more Water +32.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Milk
Milk
Contains more Monounsaturated Fat +845.8%
Contains more Polyunsaturated fat +1442.9%
Contains less Saturated Fat -65%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +845.8%
Contains more Polyunsaturated fat +1442.9%
Contains less Saturated Fat -65%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Milk Opinion
Net carbs 1.5g 4.99g Milk
Protein 20.93g 3.37g Ham
Fats 5.53g 0.97g Ham
Carbs 1.5g 4.99g Milk
Calories 145kcal 42kcal Ham
Sugar 0g 5.2g Ham
Calcium 8mg 125mg Milk
Iron 1.48mg 0.03mg Ham
Magnesium 14mg 11mg Ham
Phosphorus 196mg 95mg Ham
Potassium 287mg 150mg Ham
Sodium 1203mg 44mg Milk
Zinc 2.88mg 0.42mg Ham
Copper 0.079mg 0.01mg Ham
Manganese 0.054mg 0.003mg Ham
Selenium 19.5µg 3.3µg Ham
Vitamin A 0IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 0.25mg 0.01mg Ham
Vitamin D 32IU 48IU Milk
Vitamin D 0.8µg 1.2µg Milk
Vitamin B1 0.754mg 0.02mg Ham
Vitamin B2 0.202mg 0.185mg Ham
Vitamin B3 4.023mg 0.093mg Ham
Vitamin B5 0.403mg 0.361mg Ham
Vitamin B6 0.4mg 0.037mg Ham
Folate 3µg 5µg Milk
Vitamin B12 0.65µg 0.47µg Ham
Vitamin K 0µg 0.1µg Milk
Tryptophan 0.251mg 0.043mg Ham
Threonine 0.931mg 0.143mg Ham
Isoleucine 0.918mg 0.174mg Ham
Leucine 1.661mg 0.319mg Ham
Lysine 1.775mg 0.282mg Ham
Methionine 0.553mg 0.088mg Ham
Phenylalanine 0.904mg 0.174mg Ham
Valine 0.908mg 0.22mg Ham
Histidine 0.75mg 0.101mg Ham
Cholesterol 53mg 5mg Milk
Saturated Fat 1.81g 0.633g Milk
Monounsaturated Fat 2.62g 0.277g Ham
Polyunsaturated fat 0.54g 0.035g Ham
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Ham
16%
Milk
Minerals Daily Need Coverage Score
55%
Ham
14%
Milk

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 1159mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 1.177g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 31)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.1)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.