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Ham vs. Olive — In-Depth Nutrition Comparison

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What are the differences between ham and olive?

  • Ham is higher in vitamin B1, selenium, vitamin B6, phosphorus, vitamin B12, vitamin B3, and zinc, yet olive is higher in iron and copper.
  • Ham's daily need coverage for vitamin B1 is 63% more.
  • The amount of sodium in olive is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Ham vs Olive 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
6
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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +3487.5%
Contains more ZincZinc +1209.1%
Contains more PhosphorusPhosphorus +6433.3%
Contains more ManganeseManganese +170%
Contains more SeleniumSelenium +2066.7%
Contains more CalciumCalcium +1000%
Contains more IronIron +123%
Contains more CopperCopper +217.7%
Contains less SodiumSodium -38.9%

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
8
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%
Olive
Olive
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25033.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +10773%
Contains more Vitamin B5Vitamin B5 +2586.7%
Contains more Vitamin B6Vitamin B6 +4344.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +560%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Ham Olive DV% diff.
Vitamin B1 0.754mg 0.003mg 63%
Protein 20.93g 0.84g 40%
Selenium 19.5µg 0.9µg 34%
Vitamin B6 0.4mg 0.009mg 30%
Phosphorus 196mg 3mg 28%
Vitamin B12 0.65µg 0µg 27%
Vitamin B3 4.023mg 0.037mg 25%
Zinc 2.88mg 0.22mg 24%
Iron 1.48mg 3.3mg 23%
Sodium 1203mg 735mg 20%
Copper 0.079mg 0.251mg 19%
Cholesterol 53mg 0mg 18%
Vitamin B2 0.202mg 0mg 16%
Choline 85.1mg 10.3mg 14%
Fiber 0g 3.2g 13%
Monounsaturated fat 2.62g 7.888g 13%
Vitamin E 0.25mg 1.65mg 9%
Fats 5.53g 10.68g 8%
Calcium 8mg 88mg 8%
Potassium 287mg 8mg 8%
Vitamin B5 0.403mg 0.015mg 8%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Calories 145kcal 115kcal 2%
Carbs 1.5g 6.26g 2%
Magnesium 14mg 4mg 2%
Vitamin A 0µg 20µg 2%
Saturated fat 1.81g 1.415g 2%
Polyunsaturated fat 0.54g 0.911g 2%
Vitamin C 0mg 0.9mg 1%
Manganese 0.054mg 0.02mg 1%
Vitamin K 0µg 1.4µg 1%
Folate 3µg 0µg 1%
Protein per 100 calories 14g 0.73g N/A
Calories per 10 g protein 69kcal 1369kcal N/A
Weight per 100 calories 69g 87g N/A
Unsaturated / Saturated Fat ratio 1.7 6.2 N/A
Net carbs 1.5g 3.06g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0.026mg 0%
Isoleucine 0.918mg 0.031mg 0%
Leucine 1.661mg 0.05mg 0%
Lysine 1.775mg 0.032mg 0%
Methionine 0.553mg 0.012mg 0%
Phenylalanine 0.904mg 0.029mg 0%
Valine 0.908mg 0.038mg 0%
Histidine 0.75mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2391.7%
Contains more OtherOther +96%
Contains more FatsFats +93.1%
Contains more CarbsCarbs +317.3%
Contains more WaterWater +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
0
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -21.8%
Contains more Mono. FatMonounsaturated fat +201.1%
Contains more Poly. FatPolyunsaturated fat +68.7%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.