Ham vs. Bran raw — In-Depth Nutrition Comparison
Compare
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.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Oat bran, raw types in this article.
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.
| 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
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 DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +330.7% |
| Contains more Vitamin B6Vitamin B6 | +142.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +164.3% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21% |
| Contains more WaterWater | +933.1% |
| Contains more OtherOther | +50.7% |
| 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 145kcal | 246kcal |
|
| Protein | 20.93g | 17.3g |
|
| Fats | 5.53g | 7.03g |
|
| Net carbs | 1.5g | 50.82g |
|
| Carbs | 1.5g | 66.22g |
|
| Cholesterol | 53mg | 0mg |
|
| Vitamin D | 32IU | 0IU |
|
| Magnesium | 14mg | 235mg |
|
| Calcium | 8mg | 58mg |
|
| Potassium | 287mg | 566mg |
|
| Iron | 1.48mg | 5.41mg |
|
| Sugar | 0g | 1.45g |
|
| Fiber | 0g | 15.4g |
|
| Copper | 0.079mg | 0.403mg |
|
| Zinc | 2.88mg | 3.11mg |
|
| Phosphorus | 196mg | 734mg |
|
| Sodium | 1203mg | 4mg |
|
| Vitamin E | 0.25mg | 1.01mg |
|
| Vitamin D | 0.8µg | 0µg |
|
| Manganese | 0.054mg | 5.63mg |
|
| Selenium | 19.5µg | 45.2µg |
|
| Vitamin B1 | 0.754mg | 1.17mg |
|
| Vitamin B2 | 0.202mg | 0.22mg |
|
| Vitamin B3 | 4.023mg | 0.934mg |
|
| Vitamin B5 | 0.403mg | 1.494mg |
|
| Vitamin B6 | 0.4mg | 0.165mg |
|
| Vitamin B12 | 0.65µg | 0µg |
|
| Vitamin K | 0µg | 3.2µg |
|
| Folate | 3µg | 52µg |
|
| Choline | 85.1mg | 32.2mg |
|
| Saturated Fat | 1.81g | 1.328g |
|
| Monounsaturated Fat | 2.62g | 2.376g |
|
| Polyunsaturated fat | 0.54g | 2.766g |
|
| Tryptophan | 0.251mg | 0.335mg |
|
| Threonine | 0.931mg | 0.502mg |
|
| Isoleucine | 0.918mg | 0.668mg |
|
| Leucine | 1.661mg | 1.374mg |
|
| Lysine | 1.775mg | 0.76mg |
|
| Methionine | 0.553mg | 0.335mg |
|
| Phenylalanine | 0.904mg | 0.908mg |
|
| Valine | 0.908mg | 0.964mg |
|
| Histidine | 0.75mg | 0.41mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
44%
Minerals Daily Need Coverage Score
55%
195%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 1199mg)
Which food is lower in Saturated Fat?
Bran raw is lower in Saturated Fat (difference - 0.482g)
Which food is cheaper?
Bran raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran raw 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.