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  6. Ham vs. Omelette

Ham vs. Omelette — In-Depth Nutrition Comparison

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The main differences between Ham and Omelette

  • Ham has more Vitamin B1, Vitamin B3, Vitamin B6, and Zinc, however, Omelette has more Choline, Vitamin A RAE, Vitamin B5, and Vitamin B2.
  • Daily need coverage for Cholesterol from Omelette is 87% higher.
  • Omelette has 63 times less Vitamin B3 than Ham. Ham has 4.023mg of Vitamin B3, while Omelette has 0.064mg.
  • Omelette is lower in Sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Egg, whole, cooked, omelet.

Infographic

Ham vs Omelette 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
:
3
Omelette
Omelette
Contains more Magnesium +27.3%
Contains more Phosphorus +17.4%
Contains more Potassium +145.3%
Contains more Zinc +164.2%
Contains more Copper +25.4%
Contains more Manganese +125%
Contains more Calcium +500%
Contains less Sodium -87.1%
Contains more Selenium +32.3%
Equal in Iron - 1.48
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Magnesium +27.3%
Contains more Phosphorus +17.4%
Contains more Potassium +145.3%
Contains more Zinc +164.2%
Contains more Copper +25.4%
Contains more Manganese +125%
Contains more Calcium +500%
Contains less Sodium -87.1%
Contains more Selenium +32.3%
Equal in Iron - 1.48

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
3
:
8
Omelette
Omelette
Contains more Vitamin B1 +2117.6%
Contains more Vitamin B3 +6185.9%
Contains more Vitamin B6 +179.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +416%
Contains more Vitamin D +112.5%
Contains more Vitamin B2 +91.1%
Contains more Vitamin B5 +219.9%
Contains more Folate +1200%
Contains more Vitamin B12 +16.9%
Contains more Vitamin K +∞%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin B1 +2117.6%
Contains more Vitamin B3 +6185.9%
Contains more Vitamin B6 +179.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +416%
Contains more Vitamin D +112.5%
Contains more Vitamin B2 +91.1%
Contains more Vitamin B5 +219.9%
Contains more Folate +1200%
Contains more Vitamin B12 +16.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Omelette
Omelette
Contains more Protein +98%
Contains more Carbs +134.4%
Contains more Other +337%
Contains more Fats +110.8%
Contains more Water +12.5%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Protein +98%
Contains more Carbs +134.4%
Contains more Other +337%
Contains more Fats +110.8%
Contains more Water +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Omelette
Omelette
Contains less Saturated Fat -45.5%
Contains more Monounsaturated Fat +84.8%
Contains more Polyunsaturated fat +402.2%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -45.5%
Contains more Monounsaturated Fat +84.8%
Contains more Polyunsaturated fat +402.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Omelette Opinion
Net carbs 1.5g 0.64g Ham
Protein 20.93g 10.57g Ham
Fats 5.53g 11.66g Omelette
Carbs 1.5g 0.64g Ham
Calories 145kcal 154kcal Omelette
Sugar 0g 0.31g Ham
Calcium 8mg 48mg Omelette
Iron 1.48mg 1.48mg
Magnesium 14mg 11mg Ham
Phosphorus 196mg 167mg Ham
Potassium 287mg 117mg Ham
Sodium 1203mg 155mg Omelette
Zinc 2.88mg 1.09mg Ham
Copper 0.079mg 0.063mg Ham
Manganese 0.054mg 0.024mg Ham
Selenium 19.5µg 25.8µg Omelette
Vitamin A 0IU 617IU Omelette
Vitamin A RAE 0µg 172µg Omelette
Vitamin E 0.25mg 1.29mg Omelette
Vitamin D 32IU 69IU Omelette
Vitamin D 0.8µg 1.7µg Omelette
Vitamin B1 0.754mg 0.034mg Ham
Vitamin B2 0.202mg 0.386mg Omelette
Vitamin B3 4.023mg 0.064mg Ham
Vitamin B5 0.403mg 1.289mg Omelette
Vitamin B6 0.4mg 0.143mg Ham
Folate 3µg 39µg Omelette
Vitamin B12 0.65µg 0.76µg Omelette
Vitamin K 0µg 4.5µg Omelette
Tryptophan 0.251mg 0.14mg Ham
Threonine 0.931mg 0.467mg Ham
Isoleucine 0.918mg 0.565mg Ham
Leucine 1.661mg 0.913mg Ham
Lysine 1.775mg 0.767mg Ham
Methionine 0.553mg 0.319mg Ham
Phenylalanine 0.904mg 0.572mg Ham
Valine 0.908mg 0.722mg Ham
Histidine 0.75mg 0.26mg Ham
Cholesterol 53mg 313mg Ham
Trans Fat 0.709g Ham
Saturated Fat 1.81g 3.319g Ham
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 2.62g 4.843g Omelette
Polyunsaturated fat 0.54g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
38%
Omelette
Minerals Daily Need Coverage Score
55%
Ham
37%
Omelette

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 1048mg)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 260mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.509g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.