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Ham vs. Pizza — In-Depth Nutrition Comparison

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Summary of differences between ham and pizza

  • Ham has more vitamin B1, vitamin B6, zinc, and choline; however, pizza is higher in folate, calcium, manganese, and iron.
  • Ham covers your daily need for vitamin B1, 30% more than pizza.
  • Ham has 5 times more choline than pizza. While ham has 85.1mg of choline, pizza has only 16.4mg.
  • Pizza has less sodium.
  • The glycemic index of pizza is higher.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Ham vs Pizza 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
2
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%
Pizza
Pizza
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more PotassiumPotassium +66.9%
Contains more ZincZinc +114.9%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +2250%
Contains more IronIron +67.6%
Contains more CopperCopper +32.9%
Contains more PhosphorusPhosphorus +10.2%
Contains less SodiumSodium -50.3%
Contains more ManganeseManganese +566.7%
~equal in Selenium ~19.9µg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Pizza
Pizza
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +54.8%
Contains more CholineCholine +418.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +232%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3000%
~equal in Vitamin B2 ~0.195mg
~equal in Vitamin B3 ~3.825mg

All nutrients comparison - raw data values

Nutrient Ham Pizza DV% diff.
Vitamin B1 0.754mg 0.39mg 30%
Sodium 1203mg 598mg 26%
Vitamin B6 0.4mg 0.08mg 25%
Folate 3µg 93µg 23%
Protein 20.93g 11.39g 19%
Calcium 8mg 188mg 18%
Zinc 2.88mg 1.34mg 14%
Manganese 0.054mg 0.36mg 13%
Iron 1.48mg 2.48mg 13%
Saturated fat 1.81g 4.465g 12%
Choline 85.1mg 16.4mg 12%
Cholesterol 53mg 17mg 12%
Starch 26.95g 11%
Carbs 1.5g 33.33g 11%
Vitamin B12 0.65µg 0.42µg 10%
Fiber 0g 2.3g 9%
Vitamin B5 0.403mg 8%
Vitamin A 0µg 69µg 8%
Polyunsaturated fat 0.54g 1.681g 8%
Vitamin K 0µg 6.7µg 6%
Calories 145kcal 266kcal 6%
Fats 5.53g 9.69g 6%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Vitamin E 0.25mg 0.83mg 4%
Phosphorus 196mg 216mg 3%
Copper 0.079mg 0.105mg 3%
Potassium 287mg 172mg 3%
Magnesium 14mg 24mg 2%
Vitamin C 0mg 1.4mg 2%
Vitamin B2 0.202mg 0.195mg 1%
Vitamin B3 4.023mg 3.825mg 1%
Fructose 1g 1%
Selenium 19.5µg 19.9µg 1%
Net carbs 1.5g 31.03g N/A
Sugar 0g 3.58g N/A
Trans fat 0.241g N/A
Monounsaturated fat 2.62g 2.608g 0%
Tryptophan 0.251mg 0%
Threonine 0.931mg 0.41mg 0%
Isoleucine 0.918mg 0.564mg 0%
Leucine 1.661mg 1.139mg 0%
Lysine 1.775mg 0.77mg 0%
Methionine 0.553mg 0.264mg 0%
Phenylalanine 0.904mg 0.664mg 0%
Valine 0.908mg 0.72mg 0%
Histidine 0.75mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Pizza
Pizza
2
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more ProteinProtein +83.8%
Contains more WaterWater +56.8%
Contains more OtherOther +80.6%
Contains more FatsFats +75.2%
Contains more CarbsCarbs +2122%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Pizza
Pizza
1
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -59.5%
Contains more Poly. FatPolyunsaturated fat +211.3%
~equal in Monounsaturated fat ~2.608g

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.