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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.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Oat bran, raw types in this article.

Infographic

Ham vs Bran raw 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
0
:
Contains more Calcium +625%
Contains more Iron +265.5%
Contains more Magnesium +1578.6%
Contains more Phosphorus +274.5%
Contains more Potassium +97.2%
Contains less Sodium -99.7%
Contains more Copper +410.1%
Contains more Manganese +10325.9%
Contains more Selenium +131.8%
Equal in Zinc - 3.11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +625%
Contains more Iron +265.5%
Contains more Magnesium +1578.6%
Contains more Phosphorus +274.5%
Contains more Potassium +97.2%
Contains less Sodium -99.7%
Contains more Copper +410.1%
Contains more Manganese +10325.9%
Contains more Selenium +131.8%
Equal in Zinc - 3.11

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
5
:
Contains more Vitamin D +∞%
Contains more Vitamin B3 +330.7%
Contains more Vitamin B6 +142.4%
Contains more Vitamin B12 +∞%
Contains more Choline +164.3%
Contains more Vitamin E +304%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B5 +270.7%
Contains more Folate +1633.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.22
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +330.7%
Contains more Vitamin B6 +142.4%
Contains more Vitamin B12 +∞%
Contains more Choline +164.3%
Contains more Vitamin E +304%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B5 +270.7%
Contains more Folate +1633.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
Contains more Protein +21%
Contains more Water +933.1%
Contains more Other +50.7%
Contains more Fats +27.1%
Contains more Carbs +4314.7%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Protein +21%
Contains more Water +933.1%
Contains more Other +50.7%
Contains more Fats +27.1%
Contains more Carbs +4314.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
Contains more Monounsaturated Fat +10.3%
Contains less Saturated Fat -26.6%
Contains more Polyunsaturated fat +412.2%
Equal in Monounsaturated Fat - 2.376
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +10.3%
Contains less Saturated Fat -26.6%
Contains more Polyunsaturated fat +412.2%
Equal in Monounsaturated Fat - 2.376

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Bran raw Opinion
Net carbs 1.5g 50.82g Bran raw
Protein 20.93g 17.3g Ham
Fats 5.53g 7.03g Bran raw
Carbs 1.5g 66.22g Bran raw
Calories 145kcal 246kcal Bran raw
Sugar 0g 1.45g Ham
Fiber 0g 15.4g Bran raw
Calcium 8mg 58mg Bran raw
Iron 1.48mg 5.41mg Bran raw
Magnesium 14mg 235mg Bran raw
Phosphorus 196mg 734mg Bran raw
Potassium 287mg 566mg Bran raw
Sodium 1203mg 4mg Bran raw
Zinc 2.88mg 3.11mg Bran raw
Copper 0.079mg 0.403mg Bran raw
Manganese 0.054mg 5.63mg Bran raw
Selenium 19.5µg 45.2µg Bran raw
Vitamin E 0.25mg 1.01mg Bran raw
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 1.17mg Bran raw
Vitamin B2 0.202mg 0.22mg Bran raw
Vitamin B3 4.023mg 0.934mg Ham
Vitamin B5 0.403mg 1.494mg Bran raw
Vitamin B6 0.4mg 0.165mg Ham
Folate 3µg 52µg Bran raw
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg 32.2mg Ham
Vitamin K 0µg 3.2µg Bran raw
Tryptophan 0.251mg 0.335mg Bran raw
Threonine 0.931mg 0.502mg Ham
Isoleucine 0.918mg 0.668mg Ham
Leucine 1.661mg 1.374mg Ham
Lysine 1.775mg 0.76mg Ham
Methionine 0.553mg 0.335mg Ham
Phenylalanine 0.904mg 0.908mg Bran raw
Valine 0.908mg 0.964mg Bran raw
Histidine 0.75mg 0.41mg Ham
Cholesterol 53mg 0mg Bran raw
Saturated Fat 1.81g 1.328g Bran raw
Monounsaturated Fat 2.62g 2.376g Ham
Polyunsaturated fat 0.54g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
55%
Ham
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1199mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.482g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran raw
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.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.