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.
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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
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Iron
+4833.3%
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Magnesium
+27.3%
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Phosphorus
+106.3%
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Potassium
+91.3%
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Zinc
+585.7%
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Copper
+690%
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Manganese
+1700%
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Selenium
+490.9%
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Calcium
+1462.5%
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Sodium
-96.3%
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Iron
+4833.3%
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Magnesium
+27.3%
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Phosphorus
+106.3%
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Potassium
+91.3%
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Zinc
+585.7%
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Copper
+690%
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Manganese
+1700%
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Selenium
+490.9%
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Calcium
+1462.5%
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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.
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Vitamin E
+2400%
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Vitamin B1
+3670%
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Vitamin B3
+4225.8%
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Vitamin B5
+11.6%
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Vitamin B6
+981.1%
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Vitamin B12
+38.3%
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Vitamin A
+∞%
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Vitamin D
+50%
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Folate
+66.7%
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.185
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Vitamin E
+2400%
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Vitamin B1
+3670%
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Vitamin B3
+4225.8%
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Vitamin B5
+11.6%
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Vitamin B6
+981.1%
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Vitamin B12
+38.3%
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Vitamin A
+∞%
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Vitamin D
+50%
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Folate
+66.7%
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.185
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+521.1%
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Fats
+470.1%
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Other
+482.7%
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Carbs
+232.7%
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Water
+32.9%
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Protein
+521.1%
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Fats
+470.1%
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Other
+482.7%
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Carbs
+232.7%
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Water
+32.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+845.8%
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Polyunsaturated fat
+1442.9%
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Saturated Fat
-65%
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Monounsaturated Fat
+845.8%
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Polyunsaturated fat
+1442.9%
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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.
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in Sugar |
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Lower in Glycemic Index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 1.5g | 4.99g |
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Protein | 20.93g | 3.37g |
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Fats | 5.53g | 0.97g |
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Carbs | 1.5g | 4.99g |
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Calories | 145kcal | 42kcal |
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Sugar | 0g | 5.2g |
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Calcium | 8mg | 125mg |
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Iron | 1.48mg | 0.03mg |
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Magnesium | 14mg | 11mg |
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Phosphorus | 196mg | 95mg |
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Potassium | 287mg | 150mg |
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Sodium | 1203mg | 44mg |
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Zinc | 2.88mg | 0.42mg |
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Copper | 0.079mg | 0.01mg |
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Manganese | 0.054mg | 0.003mg |
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Selenium | 19.5µg | 3.3µg |
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Vitamin A | 0IU | 196IU |
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Vitamin A RAE | 0µg | 58µg |
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Vitamin E | 0.25mg | 0.01mg |
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Vitamin D | 32IU | 48IU |
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Vitamin D | 0.8µg | 1.2µg |
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Vitamin B1 | 0.754mg | 0.02mg |
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Vitamin B2 | 0.202mg | 0.185mg |
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Vitamin B3 | 4.023mg | 0.093mg |
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Vitamin B5 | 0.403mg | 0.361mg |
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Vitamin B6 | 0.4mg | 0.037mg |
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Folate | 3µg | 5µg |
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Vitamin B12 | 0.65µg | 0.47µg |
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Vitamin K | 0µg | 0.1µg |
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Tryptophan | 0.251mg | 0.043mg |
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Threonine | 0.931mg | 0.143mg |
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Isoleucine | 0.918mg | 0.174mg |
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Leucine | 1.661mg | 0.319mg |
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Lysine | 1.775mg | 0.282mg |
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Methionine | 0.553mg | 0.088mg |
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Phenylalanine | 0.904mg | 0.174mg |
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Valine | 0.908mg | 0.22mg |
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Histidine | 0.75mg | 0.101mg |
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Cholesterol | 53mg | 5mg |
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Saturated Fat | 1.81g | 0.633g |
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Monounsaturated Fat | 2.62g | 0.277g |
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Polyunsaturated fat | 0.54g | 0.035g |
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Omega-6 - Linoleic acid | 0.027g |
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Omega-3 - ALA | 0.004g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories 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
45%

16%

Minerals Daily Need Coverage Score
55%

14%

Comparison summary
Which food contains less Sodium?

Milk contains less Sodium (difference - 1159mg)
Which food is lower in Cholesterol?

Milk is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?

Milk is lower in Saturated Fat (difference - 1.177g)
Which food is lower in Sugar?

Ham is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?

Ham is lower in glycemic index (difference - 31)
Which food is cheaper?

Ham is cheaper (difference - $0.1)
Which food is richer in minerals?

Ham is relatively richer in minerals
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.