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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.
  • Ham has a lower glycemic index than milk.

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
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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +91.3%
Contains more IronIron +4833.3%
Contains more CopperCopper +690%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +106.3%
Contains more ManganeseManganese +1700%
Contains more SeleniumSelenium +490.9%
Contains more CalciumCalcium +1462.5%
Contains less SodiumSodium -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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Milk
Milk
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +3670%
Contains more Vitamin B3Vitamin B3 +4225.8%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +981.1%
Contains more Vitamin B12Vitamin B12 +38.3%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.185mg

All nutrients comparison - raw data values

Nutrient Ham Milk DV% diff.
Vitamin B1 0.754mg 0.02mg 61%
Sodium 1203mg 44mg 50%
Protein 20.93g 3.37g 35%
Selenium 19.5µg 3.3µg 29%
Vitamin B6 0.4mg 0.037mg 28%
Vitamin B3 4.023mg 0.093mg 25%
Zinc 2.88mg 0.42mg 22%
Iron 1.48mg 0.03mg 18%
Cholesterol 53mg 5mg 16%
Phosphorus 196mg 95mg 14%
Calcium 8mg 125mg 12%
Choline 85.1mg 17.7mg 12%
Copper 0.079mg 0.01mg 8%
Vitamin B12 0.65µg 0.47µg 8%
Fats 5.53g 0.97g 7%
Vitamin A 0µg 58µg 6%
Monounsaturated fat 2.62g 0.277g 6%
Calories 145kcal 42kcal 5%
Saturated fat 1.81g 0.633g 5%
Potassium 287mg 150mg 4%
Polyunsaturated fat 0.54g 0.035g 3%
Vitamin D* 32 IU 48 IU 2%
Vitamin D 0.8µg 1.2µg 2%
Vitamin E 0.25mg 0.01mg 2%
Manganese 0.054mg 0.003mg 2%
Carbs 1.5g 4.99g 1%
Magnesium 14mg 11mg 1%
Vitamin B2 0.202mg 0.185mg 1%
Vitamin B5 0.403mg 0.361mg 1%
Folate 3µg 5µg 1%
Protein per 100 calories 14g 8g N/A
Calories per 10 g protein 69kcal 125kcal N/A
Weight per 100 calories 69g 238g N/A
Unsaturated / Saturated Fat ratio 1.7 0.49 N/A
Net carbs 1.5g 4.99g N/A
Sugar 0g 5.2g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.251mg 0.043mg 0%
Threonine 0.931mg 0.143mg 0%
Isoleucine 0.918mg 0.174mg 0%
Leucine 1.661mg 0.319mg 0%
Lysine 1.775mg 0.282mg 0%
Methionine 0.553mg 0.088mg 0%
Phenylalanine 0.904mg 0.174mg 0%
Valine 0.908mg 0.22mg 0%
Histidine 0.75mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
2
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 ProteinProtein +521.1%
Contains more FatsFats +470.1%
Contains more OtherOther +482.7%
Contains more CarbsCarbs +232.7%
Contains more WaterWater +32.9%

Fat Type Comparison

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

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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. 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.