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.
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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 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.
| 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% |
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:
2.74 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
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
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
55%
32%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 66)
Which food is cheaper?
Ham is cheaper (difference - $1.5)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 1199mg)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 1.55g)