Ham vs. Potato salad — In-Depth Nutrition Comparison
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How are ham and potato salad different?
- Ham is richer in vitamin B1, selenium, vitamin B12, zinc, phosphorus, vitamin B6, vitamin B3, and vitamin B2, while potato salad is higher in vitamin C.
- Ham covers your daily need for vitamin B1, 56% more than potato salad.
- Potato salad is lower in sodium.
- Potato salad has a higher glycemic index (45) than ham (0).
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Potato salad, home-prepared 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 PotassiumPotassium | +13% |
| Contains more IronIron | +127.7% |
| Contains more ZincZinc | +829% |
| Contains more PhosphorusPhosphorus | +276.9% |
| Contains more SeleniumSelenium | +375.6% |
| Contains more CalciumCalcium | +137.5% |
| Contains more CopperCopper | +49.4% |
| Contains less SodiumSodium | -56% |
| Contains more ManganeseManganese | +87% |
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 | +879.2% |
| Contains more Vitamin B2Vitamin B2 | +236.7% |
| Contains more Vitamin B3Vitamin B3 | +352% |
| Contains more Vitamin B6Vitamin B6 | +183.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +32.5% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.077mg | 56% |
| Protein | 20.93g | 2.68g | 37% |
| Sodium | 1203mg | 529mg | 29% |
| Selenium | 19.5µg | 4.1µg | 28% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Zinc | 2.88mg | 0.31mg | 23% |
| Phosphorus | 196mg | 52mg | 21% |
| Polyunsaturated fat | 0.54g | 3.737g | 21% |
| Vitamin B6 | 0.4mg | 0.141mg | 20% |
| Vitamin B3 | 4.023mg | 0.89mg | 20% |
| Choline | 85.1mg | 15% | |
| Vitamin B2 | 0.202mg | 0.06mg | 11% |
| Vitamin C | 0mg | 10mg | 11% |
| Iron | 1.48mg | 0.65mg | 10% |
| Cholesterol | 53mg | 68mg | 5% |
| Fiber | 0g | 1.3g | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Fats | 5.53g | 8.2g | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Copper | 0.079mg | 0.118mg | 4% |
| Carbs | 1.5g | 11.17g | 3% |
| Vitamin B5 | 0.403mg | 0.534mg | 3% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.054mg | 0.101mg | 2% |
| Saturated fat | 1.81g | 1.429g | 2% |
| Potassium | 287mg | 254mg | 1% |
| Calcium | 8mg | 19mg | 1% |
| Folate | 3µg | 7µg | 1% |
| Calories | 145kcal | 143kcal | 0% |
| Net carbs | 1.5g | 9.87g | N/A |
| Magnesium | 14mg | 15mg | 0% |
| Monounsaturated fat | 2.62g | 2.48g | 0% |
| Tryptophan | 0.251mg | 0.042mg | 0% |
| Threonine | 0.931mg | 0.116mg | 0% |
| Isoleucine | 0.918mg | 0.141mg | 0% |
| Leucine | 1.661mg | 0.202mg | 0% |
| Lysine | 1.775mg | 0.171mg | 0% |
| Methionine | 0.553mg | 0.066mg | 0% |
| Phenylalanine | 0.904mg | 0.135mg | 0% |
| Valine | 0.908mg | 0.172mg | 0% |
| Histidine | 0.75mg | 0.062mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +681% |
| Contains more OtherOther | +124.1% |
| Contains more FatsFats | +48.3% |
| Contains more CarbsCarbs | +644.7% |
| Contains more WaterWater | +12.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -21% |
| Contains more Poly. FatPolyunsaturated fat | +592% |
~equal in
Monounsaturated fat
~2.48g
