Ham vs. Pasta — In-Depth Nutrition Comparison
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How are ham and pasta different?
- Ham is richer in vitamin B1, vitamin B6, vitamin B12, zinc, phosphorus, vitamin B3, and potassium, while pasta is higher in folate.
- Ham covers your daily need for sodium, 52% more than pasta.
- Ham contains 12 times more saturated fat than pasta. Ham contains 1.81g of saturated fat, while pasta contains 0.15g.
- Pasta is lower in sodium.
- Pasta has a higher glycemic index (49) than ham (0).
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pasta, fresh-refrigerated, plain, 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 CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +1095.8% |
| Contains more IronIron | +29.8% |
| Contains more ZincZinc | +414.3% |
| Contains more PhosphorusPhosphorus | +211.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CopperCopper | +17.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +314.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +260.8% |
| Contains more Vitamin B2Vitamin B2 | +34.7% |
| Contains more Vitamin B3Vitamin B3 | +305.5% |
| Contains more Vitamin B5Vitamin B5 | +120.2% |
| Contains more Vitamin B6Vitamin B6 | +1076.5% |
| Contains more Vitamin B12Vitamin B12 | +364.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +2033.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +306.4% |
| Contains more FatsFats | +426.7% |
| Contains more OtherOther | +1309.7% |
| Contains more CarbsCarbs | +1562% |
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2012.9% |
| Contains more Poly. FatPolyunsaturated fat | +25.9% |
| Contains less Sat. FatSaturated fat | -91.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 1203mg | 6mg | 52% |
| Vitamin B1 | 0.754mg | 0.209mg | 45% |
| Selenium | 19.5µg | 35% | |
| Protein | 20.93g | 5.15g | 32% |
| Vitamin B6 | 0.4mg | 0.034mg | 28% |
| Zinc | 2.88mg | 0.56mg | 21% |
| Vitamin B12 | 0.65µg | 0.14µg | 21% |
| Phosphorus | 196mg | 63mg | 19% |
| Vitamin B3 | 4.023mg | 0.992mg | 19% |
| Folate | 3µg | 64µg | 15% |
| Choline | 85.1mg | 15% | |
| Potassium | 287mg | 24mg | 8% |
| Carbs | 1.5g | 24.93g | 8% |
| Saturated fat | 1.81g | 0.15g | 8% |
| Manganese | 0.054mg | 0.224mg | 7% |
| Fats | 5.53g | 1.05g | 7% |
| Cholesterol | 53mg | 33mg | 7% |
| Monounsaturated fat | 2.62g | 0.124g | 6% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 4% | |
| Vitamin B2 | 0.202mg | 0.15mg | 4% |
| Vitamin B5 | 0.403mg | 0.183mg | 4% |
| Iron | 1.48mg | 1.14mg | 4% |
| Copper | 0.079mg | 0.093mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.54g | 0.429g | 1% |
| Calories | 145kcal | 131kcal | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Magnesium | 14mg | 18mg | 1% |
| Net carbs | 1.5g | 24.93g | N/A |
| Calcium | 8mg | 6mg | 0% |
| Tryptophan | 0.251mg | 0.065mg | 0% |
| Threonine | 0.931mg | 0.134mg | 0% |
| Isoleucine | 0.918mg | 0.197mg | 0% |
| Leucine | 1.661mg | 0.348mg | 0% |
| Lysine | 1.775mg | 0.097mg | 0% |
| Methionine | 0.553mg | 0.079mg | 0% |
| Phenylalanine | 0.904mg | 0.247mg | 0% |
| Valine | 0.908mg | 0.217mg | 0% |
| Histidine | 0.75mg | 0.103mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
15%
Minerals Daily Need Coverage Score
55%
16%
Comparison summary
Which food is lower in Cholesterol?
Pasta is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 1197mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 1.66g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 49)
Which food is cheaper?
Ham is cheaper (difference - $2.5)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins