Ham vs. Rosemary — In-Depth Nutrition Comparison
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What are the differences between ham and rosemary?
- Ham is higher in vitamin B1 and vitamin B12, yet rosemary is higher in iron, vitamin A, fiber, manganese, calcium, folate, and copper.
- Rosemary's daily need coverage for iron is 65% more.
- The amount of sodium in rosemary is lower.
- The glycemic index of ham is lower.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Rosemary, fresh types 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 ZincZinc | +209.7% |
| Contains more PhosphorusPhosphorus | +197% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +550% |
| Contains more CalciumCalcium | +3862.5% |
| Contains more PotassiumPotassium | +132.8% |
| Contains more IronIron | +349.3% |
| Contains more CopperCopper | +281% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +1677.8% |
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 | +1994.4% |
| Contains more Vitamin B2Vitamin B2 | +32.9% |
| Contains more Vitamin B3Vitamin B3 | +341.1% |
| Contains more Vitamin B6Vitamin B6 | +19% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +99.5% |
| Contains more FolateFolate | +3533.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.48mg | 6.65mg | 65% |
| Vitamin B1 | 0.754mg | 0.036mg | 60% |
| Fiber | 0g | 14.1g | 56% |
| Sodium | 1203mg | 26mg | 51% |
| Manganese | 0.054mg | 0.96mg | 39% |
| Selenium | 19.5µg | 35% | |
| Protein | 20.93g | 3.31g | 35% |
| Calcium | 8mg | 317mg | 31% |
| Folate | 3µg | 109µg | 27% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Copper | 0.079mg | 0.301mg | 25% |
| Vitamin C | 0mg | 21.8mg | 24% |
| Vitamin B3 | 4.023mg | 0.912mg | 19% |
| Phosphorus | 196mg | 66mg | 19% |
| Magnesium | 14mg | 91mg | 18% |
| Zinc | 2.88mg | 0.93mg | 18% |
| Cholesterol | 53mg | 0mg | 18% |
| Vitamin A | 0µg | 146µg | 16% |
| Choline | 85.1mg | 15% | |
| Potassium | 287mg | 668mg | 11% |
| Vitamin B5 | 0.403mg | 0.804mg | 8% |
| Carbs | 1.5g | 20.7g | 6% |
| Saturated fat | 1.81g | 2.838g | 5% |
| Vitamin B6 | 0.4mg | 0.336mg | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin B2 | 0.202mg | 0.152mg | 4% |
| Monounsaturated fat | 2.62g | 1.16g | 4% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.54g | 0.901g | 2% |
| Calories | 145kcal | 131kcal | 1% |
| Fats | 5.53g | 5.86g | 1% |
| Net carbs | 1.5g | 6.6g | N/A |
| Tryptophan | 0.251mg | 0.051mg | 0% |
| Threonine | 0.931mg | 0.136mg | 0% |
| Isoleucine | 0.918mg | 0.136mg | 0% |
| Leucine | 1.661mg | 0.249mg | 0% |
| Lysine | 1.775mg | 0.143mg | 0% |
| Methionine | 0.553mg | 0.047mg | 0% |
| Phenylalanine | 0.904mg | 0.169mg | 0% |
| Valine | 0.908mg | 0.165mg | 0% |
| Histidine | 0.75mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +532.3% |
| Contains more OtherOther | +85.2% |
| Contains more CarbsCarbs | +1280% |
~equal in
Fats
~5.86g
~equal in
Water
~67.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36.2% |
| Contains more Mono. FatMonounsaturated fat | +125.9% |
| Contains more Poly. FatPolyunsaturated fat | +66.9% |
