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  6. Ham vs. Porridge

Ham vs. Porridge — In-Depth Nutrition Comparison

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What are the differences between Ham and Porridge?

  • Ham is higher in Vitamin B1, Selenium, Vitamin B6, Vitamin B12, Phosphorus, Zinc, and Vitamin B3, yet Porridge is higher in Iron.
  • Ham's daily need coverage for Vitamin B1 is 58% more.
  • The amount of Cholesterol in Porridge is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.

Infographic

Ham vs Porridge 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
7
:
3
Porridge
Porridge
Contains more Magnesium +180%
Contains more Phosphorus +1206.7%
Contains more Potassium +1693.8%
Contains more Zinc +2115.4%
Contains more Copper +97.5%
Contains more Manganese +∞%
Contains more Selenium +596.4%
Contains more Calcium +987.5%
Contains more Iron +152.7%
Contains less Sodium -99.5%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +180%
Contains more Phosphorus +1206.7%
Contains more Potassium +1693.8%
Contains more Zinc +2115.4%
Contains more Copper +97.5%
Contains more Manganese +∞%
Contains more Selenium +596.4%
Contains more Calcium +987.5%
Contains more Iron +152.7%
Contains less Sodium -99.5%

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
:
2
Porridge
Porridge
Contains more Vitamin E +1150%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1270.9%
Contains more Vitamin B2 +708%
Contains more Vitamin B3 +673.7%
Contains more Vitamin B5 +467.6%
Contains more Vitamin B6 +2976.9%
Contains more Vitamin B12 +∞%
Contains more Folate +300%
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%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin E +1150%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1270.9%
Contains more Vitamin B2 +708%
Contains more Vitamin B3 +673.7%
Contains more Vitamin B5 +467.6%
Contains more Vitamin B6 +2976.9%
Contains more Vitamin B12 +∞%
Contains more Folate +300%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Porridge
Porridge
Contains more Protein +1353.5%
Contains more Fats +2533.3%
Contains more Other +1886.4%
Contains more Carbs +601.3%
Contains more Water +29.5%
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
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +1353.5%
Contains more Fats +2533.3%
Contains more Other +1886.4%
Contains more Carbs +601.3%
Contains more Water +29.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +9257.1%
Contains more Polyunsaturated fat +373.7%
Contains less Saturated Fat -98.2%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +9257.1%
Contains more Polyunsaturated fat +373.7%
Contains less Saturated Fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Porridge Opinion
Net carbs 1.5g 10.02g Porridge
Protein 20.93g 1.44g Ham
Fats 5.53g 0.21g Ham
Carbs 1.5g 10.52g Porridge
Calories 145kcal 50kcal Ham
Sugar 0g 0.03g Ham
Fiber 0g 0.5g Porridge
Calcium 8mg 87mg Porridge
Iron 1.48mg 3.74mg Porridge
Magnesium 14mg 5mg Ham
Phosphorus 196mg 15mg Ham
Potassium 287mg 16mg Ham
Sodium 1203mg 6mg Porridge
Zinc 2.88mg 0.13mg Ham
Copper 0.079mg 0.04mg Ham
Manganese 0.054mg 0mg Ham
Selenium 19.5µg 2.8µg Ham
Vitamin E 0.25mg 0.02mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.055mg Ham
Vitamin B2 0.202mg 0.025mg Ham
Vitamin B3 4.023mg 0.52mg Ham
Vitamin B5 0.403mg 0.071mg Ham
Vitamin B6 0.4mg 0.013mg Ham
Folate 3µg 12µg Porridge
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 0.1µg Porridge
Tryptophan 0.251mg 0.02mg Ham
Threonine 0.931mg 0.045mg Ham
Isoleucine 0.918mg 0.063mg Ham
Leucine 1.661mg 0.11mg Ham
Lysine 1.775mg 0.037mg Ham
Methionine 0.553mg 0.027mg Ham
Phenylalanine 0.904mg 0.078mg Ham
Valine 0.908mg 0.07mg Ham
Histidine 0.75mg 0.033mg Ham
Cholesterol 53mg 0mg Porridge
Saturated Fat 1.81g 0.033g Porridge
Monounsaturated Fat 2.62g 0.028g Ham
Polyunsaturated fat 0.54g 0.114g Ham

Which food is preferable for your diet?

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

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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
4%
Porridge
Minerals Daily Need Coverage Score
55%
Ham
21%
Porridge

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1197mg)
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.777g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.