Ham vs. Pilaf — In-Depth Nutrition Comparison
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What are the main differences between ham and pilaf?
- Ham is richer in vitamin B12, zinc, vitamin B1, and choline, yet pilaf is richer in folate, manganese, selenium, vitamin B3, and iron.
- Pilaf's daily need coverage for folate is 52% higher.
- Ham has 53 times more cholesterol than pilaf. Ham has 53mg of cholesterol, while pilaf has 1mg.
- Ham has a lower glycemic index than pilaf.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.
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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 | +52.7% |
| Contains more ZincZinc | +185.1% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +937.5% |
| Contains more IronIron | +64.9% |
| Contains more CopperCopper | +110.1% |
| Contains more ManganeseManganese | +1533.3% |
| Contains more SeleniumSelenium | +66.2% |
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 | +525% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +132.2% |
| Contains more Vitamin B12Vitamin B12 | +3150% |
| Contains more CholineCholine | +386.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +52.3% |
| Contains more Vitamin B5Vitamin B5 | +77.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6966.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 3µg | 212µg | 52% |
| Manganese | 0.054mg | 0.882mg | 36% |
| Starch | 71.23g | 29% | |
| Vitamin B12 | 0.65µg | 0.02µg | 26% |
| Carbs | 1.5g | 76.31g | 25% |
| Selenium | 19.5µg | 32.4µg | 23% |
| Protein | 20.93g | 10.42g | 21% |
| Zinc | 2.88mg | 1.01mg | 17% |
| Cholesterol | 53mg | 1mg | 17% |
| Vitamin B3 | 4.023mg | 6.127mg | 13% |
| Vitamin B1 | 0.754mg | 0.603mg | 13% |
| Choline | 85.1mg | 17.5mg | 12% |
| Iron | 1.48mg | 2.44mg | 12% |
| Calories | 145kcal | 359kcal | 11% |
| Copper | 0.079mg | 0.166mg | 10% |
| Vitamin B2 | 0.202mg | 0.087mg | 9% |
| Calcium | 8mg | 83mg | 8% |
| Saturated fat | 1.81g | 0.307g | 7% |
| Vitamin B5 | 0.403mg | 0.715mg | 6% |
| Fats | 5.53g | 1.37g | 6% |
| Monounsaturated fat | 2.62g | 0.373g | 6% |
| Phosphorus | 196mg | 154mg | 6% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Magnesium | 14mg | 32mg | 4% |
| Sodium | 1203mg | 1303mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Potassium | 287mg | 188mg | 3% |
| Vitamin E | 0.25mg | 0.04mg | 1% |
| Polyunsaturated fat | 0.54g | 0.377g | 1% |
| Net carbs | 1.5g | 75.11g | N/A |
| Sugar | 0g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin B6 | 0.4mg | 0.4mg | 0% |
| Vitamin K | 0µg | 0.5µg | 0% |
| Tryptophan | 0.251mg | 0.086mg | 0% |
| Threonine | 0.931mg | 0.221mg | 0% |
| Isoleucine | 0.918mg | 0.279mg | 0% |
| Leucine | 1.661mg | 0.523mg | 0% |
| Lysine | 1.775mg | 0.189mg | 0% |
| Methionine | 0.553mg | 0.145mg | 0% |
| Phenylalanine | 0.904mg | 0.32mg | 0% |
| Valine | 0.908mg | 0.374mg | 0% |
| Histidine | 0.75mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +100.9% |
| Contains more FatsFats | +303.6% |
| Contains more WaterWater | +741.7% |
| Contains more OtherOther | +13.2% |
| Contains more CarbsCarbs | +4987.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +602.4% |
| Contains more Poly. FatPolyunsaturated fat | +43.2% |
| Contains less Sat. FatSaturated fat | -83% |
