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Ham vs. Brown rice — In-Depth Nutrition Comparison

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Differences between ham and brown rice

  • Ham has more vitamin B1, vitamin B12, selenium, vitamin B6, zinc, choline, and phosphorus, while brown rice has more manganese.
  • Ham's daily need coverage for sodium is 52% higher.
  • The amount of cholesterol in brown rice is lower.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of brown rice is 66.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Rice, brown, long-grain, cooked.

Infographic

Ham vs Brown rice infographic
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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.
Ham
Ham
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +233.7%
Contains more IronIron +164.3%
Contains more ZincZinc +305.6%
Contains more PhosphorusPhosphorus +90.3%
Contains more SeleniumSelenium +236.2%
Contains more MagnesiumMagnesium +178.6%
Contains more CopperCopper +34.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1703.7%

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
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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +323.6%
Contains more Vitamin B2Vitamin B2 +192.8%
Contains more Vitamin B3Vitamin B3 +57.1%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +825%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.38mg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +663.9%
Contains more FatsFats +470.1%
Contains more OtherOther +893.2%
Contains more CarbsCarbs +1605.3%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +610%
Contains more Poly. FatPolyunsaturated fat +47.5%
Contains less Sat. FatSaturated fat -85.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Brown rice DV% diff.
Sodium 1203mg 4mg 52%
Vitamin B1 0.754mg 0.178mg 48%
Manganese 0.054mg 0.974mg 40%
Protein 20.93g 2.74g 36%
Vitamin B12 0.65µg 0µg 27%
Selenium 19.5µg 5.8µg 25%
Vitamin B6 0.4mg 0.123mg 21%
Zinc 2.88mg 0.71mg 20%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 9.2mg 14%
Phosphorus 196mg 103mg 13%
Iron 1.48mg 0.56mg 12%
Vitamin B2 0.202mg 0.069mg 10%
Starch 24.79g 10%
Vitamin B3 4.023mg 2.561mg 9%
Carbs 1.5g 25.58g 8%
Saturated fat 1.81g 0.26g 7%
Fats 5.53g 0.97g 7%
Magnesium 14mg 39mg 6%
Monounsaturated fat 2.62g 0.369g 6%
Fiber 0g 1.6g 6%
Potassium 287mg 86mg 6%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Copper 0.079mg 0.106mg 3%
Folate 3µg 9µg 2%
Polyunsaturated fat 0.54g 0.366g 1%
Calories 145kcal 123kcal 1%
Vitamin E 0.25mg 0.17mg 1%
Calcium 8mg 3mg 1%
Net carbs 1.5g 23.98g N/A
Sugar 0g 0.24g N/A
Vitamin B5 0.403mg 0.38mg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.251mg 0.033mg 0%
Threonine 0.931mg 0.095mg 0%
Isoleucine 0.918mg 0.109mg 0%
Leucine 1.661mg 0.214mg 0%
Lysine 1.775mg 0.099mg 0%
Methionine 0.553mg 0.058mg 0%
Phenylalanine 0.904mg 0.133mg 0%
Valine 0.908mg 0.151mg 0%
Histidine 0.75mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Ham
13%
Brown rice
Minerals Daily Need Coverage Score
55%
Ham
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 66)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
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
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1199mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 1.55g)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.