Ham vs. Bran — In-Depth Nutrition Comparison
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How are ham and bran different?
- Ham is richer in vitamin B1, vitamin B6, vitamin B12, vitamin B3, selenium, zinc, and vitamin B2, while bran is higher in manganese.
- Ham covers your daily need for sodium, 52% more than bran.
- Bran is lower in cholesterol.
- Bran has a higher glycemic index (56) than ham (0).
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Oat bran, cooked types were used in this article.
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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 more PotassiumPotassium | +212% |
| Contains more IronIron | +68.2% |
| Contains more CopperCopper | +19.7% |
| Contains more ZincZinc | +443.4% |
| Contains more PhosphorusPhosphorus | +64.7% |
| Contains more SeleniumSelenium | +153.2% |
| Contains more MagnesiumMagnesium | +185.7% |
| Contains more CalciumCalcium | +25% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +1685.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +371.3% |
| Contains more Vitamin B2Vitamin B2 | +494.1% |
| Contains more Vitamin B3Vitamin B3 | +2693.8% |
| Contains more Vitamin B5Vitamin B5 | +85.7% |
| Contains more Vitamin B6Vitamin B6 | +1500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1203mg | 1mg | 52% |
| Vitamin B1 | 0.754mg | 0.16mg | 50% |
| Manganese | 0.054mg | 0.964mg | 40% |
| Protein | 20.93g | 3.21g | 35% |
| Vitamin B6 | 0.4mg | 0.025mg | 29% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Vitamin B3 | 4.023mg | 0.144mg | 24% |
| Zinc | 2.88mg | 0.53mg | 21% |
| Selenium | 19.5µg | 7.7µg | 21% |
| Cholesterol | 53mg | 0mg | 18% |
| Choline | 85.1mg | 15% | |
| Vitamin B2 | 0.202mg | 0.034mg | 13% |
| Phosphorus | 196mg | 119mg | 11% |
| Fiber | 0g | 2.6g | 10% |
| Iron | 1.48mg | 0.88mg | 8% |
| Saturated fat | 1.81g | 0.163g | 7% |
| Fats | 5.53g | 0.86g | 7% |
| Potassium | 287mg | 92mg | 6% |
| Magnesium | 14mg | 40mg | 6% |
| Monounsaturated fat | 2.62g | 0.291g | 6% |
| Calories | 145kcal | 40kcal | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin B5 | 0.403mg | 0.217mg | 4% |
| Carbs | 1.5g | 11.44g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.54g | 0.339g | 1% |
| Folate | 3µg | 6µg | 1% |
| Copper | 0.079mg | 0.066mg | 1% |
| Net carbs | 1.5g | 8.84g | N/A |
| Calcium | 8mg | 10mg | 0% |
| Tryptophan | 0.251mg | 0.057mg | 0% |
| Threonine | 0.931mg | 0.086mg | 0% |
| Isoleucine | 0.918mg | 0.114mg | 0% |
| Leucine | 1.661mg | 0.235mg | 0% |
| Lysine | 1.775mg | 0.13mg | 0% |
| Methionine | 0.553mg | 0.057mg | 0% |
| Phenylalanine | 0.904mg | 0.155mg | 0% |
| Valine | 0.908mg | 0.165mg | 0% |
| Histidine | 0.75mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +552% |
| Contains more FatsFats | +543% |
| Contains more OtherOther | +791.8% |
| Contains more CarbsCarbs | +662.7% |
| Contains more WaterWater | +24.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +800.3% |
| Contains more Poly. FatPolyunsaturated fat | +59.3% |
| Contains less Sat. FatSaturated fat | -91% |
