Ham vs. Bran raw — In-Depth Nutrition Comparison
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What are the differences between ham and bran raw?
- Ham is higher in vitamin B12, yet bran raw is higher in manganese, phosphorus, fiber, magnesium, iron, selenium, copper, and vitamin B1.
- Bran raw's daily need coverage for manganese is 242% more.
- The amount of sodium in bran raw is lower.
- The glycemic index of ham is lower.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Oat bran, raw types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +1578.6% |
| Contains more CalciumCalcium | +625% |
| Contains more PotassiumPotassium | +97.2% |
| Contains more IronIron | +265.5% |
| Contains more CopperCopper | +410.1% |
| Contains more PhosphorusPhosphorus | +274.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +10325.9% |
| Contains more SeleniumSelenium | +131.8% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +330.7% |
| Contains more Vitamin B6Vitamin B6 | +142.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +304% |
| Contains more Vitamin B1Vitamin B1 | +55.2% |
| Contains more Vitamin B5Vitamin B5 | +270.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1633.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.054mg | 5.63mg | 242% |
| Phosphorus | 196mg | 734mg | 77% |
| Fiber | 0g | 15.4g | 62% |
| Magnesium | 14mg | 235mg | 53% |
| Sodium | 1203mg | 4mg | 52% |
| Iron | 1.48mg | 5.41mg | 49% |
| Selenium | 19.5µg | 45.2µg | 47% |
| Copper | 0.079mg | 0.403mg | 36% |
| Vitamin B1 | 0.754mg | 1.17mg | 35% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Carbs | 1.5g | 66.22g | 22% |
| Vitamin B5 | 0.403mg | 1.494mg | 22% |
| Vitamin B3 | 4.023mg | 0.934mg | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Vitamin B6 | 0.4mg | 0.165mg | 18% |
| Polyunsaturated fat | 0.54g | 2.766g | 15% |
| Folate | 3µg | 52µg | 12% |
| Choline | 85.1mg | 32.2mg | 10% |
| Potassium | 287mg | 566mg | 8% |
| Protein | 20.93g | 17.3g | 7% |
| Calories | 145kcal | 246kcal | 5% |
| Calcium | 8mg | 58mg | 5% |
| Vitamin E | 0.25mg | 1.01mg | 5% |
| Vitamin D* | 32 IU | 0 IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin K | 0µg | 3.2µg | 3% |
| Fats | 5.53g | 7.03g | 2% |
| Zinc | 2.88mg | 3.11mg | 2% |
| Saturated fat | 1.81g | 1.328g | 2% |
| Vitamin B2 | 0.202mg | 0.22mg | 1% |
| Monounsaturated fat | 2.62g | 2.376g | 1% |
| Protein per 100 calories | 14g | 7g | N/A |
| Calories per 10 g protein | 69kcal | 142kcal | N/A |
| Weight per 100 calories | 69g | 41g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 3.9 | N/A |
| Net carbs | 1.5g | 50.82g | N/A |
| Sugar | 0g | 1.45g | N/A |
| Tryptophan | 0.251mg | 0.335mg | 0% |
| Threonine | 0.931mg | 0.502mg | 0% |
| Isoleucine | 0.918mg | 0.668mg | 0% |
| Leucine | 1.661mg | 1.374mg | 0% |
| Lysine | 1.775mg | 0.76mg | 0% |
| Methionine | 0.553mg | 0.335mg | 0% |
| Phenylalanine | 0.904mg | 0.908mg | 0% |
| Valine | 0.908mg | 0.964mg | 0% |
| Histidine | 0.75mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21% |
| Contains more WaterWater | +933.1% |
| Contains more FatsFats | +27.1% |
| Contains more CarbsCarbs | +4314.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.6% |
| Contains more Poly. FatPolyunsaturated fat | +412.2% |
~equal in
Monounsaturated fat
~2.376g