Ham vs. Rye — In-Depth Nutrition Comparison
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What are the main differences between ham and rye?
- Ham is richer in vitamin B1 and vitamin B12, yet rye is richer in manganese, fiber, copper, magnesium, vitamin B5, and phosphorus.
- Rye's daily need coverage for manganese is 110% higher.
- Rye contains less cholesterol.
- Ham has a lower glycemic index than rye.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Rye grain types in this comparison.
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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 SeleniumSelenium | +40.3% |
| Contains more MagnesiumMagnesium | +685.7% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +77.7% |
| Contains more IronIron | +77.7% |
| Contains more CopperCopper | +364.6% |
| Contains more PhosphorusPhosphorus | +69.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +4672.2% |
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 DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +138.6% |
| Contains more Vitamin B6Vitamin B6 | +36.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +179.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +240% |
| Contains more Vitamin B2Vitamin B2 | +24.3% |
| Contains more Vitamin B5Vitamin B5 | +261.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.054mg | 2.577mg | 110% |
| Fiber | 0g | 15.1g | 60% |
| Sodium | 1203mg | 2mg | 52% |
| Vitamin B1 | 0.754mg | 0.316mg | 37% |
| Copper | 0.079mg | 0.367mg | 32% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Carbs | 1.5g | 75.86g | 25% |
| Magnesium | 14mg | 110mg | 23% |
| Vitamin B5 | 0.403mg | 1.456mg | 21% |
| Protein | 20.93g | 10.34g | 21% |
| Phosphorus | 196mg | 332mg | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Iron | 1.48mg | 2.63mg | 14% |
| Choline | 85.1mg | 30.4mg | 10% |
| Selenium | 19.5µg | 13.9µg | 10% |
| Calories | 145kcal | 338kcal | 10% |
| Folate | 3µg | 38µg | 9% |
| Vitamin B6 | 0.4mg | 0.294mg | 8% |
| Saturated fat | 1.81g | 0.197g | 7% |
| Potassium | 287mg | 510mg | 7% |
| Fats | 5.53g | 1.63g | 6% |
| Monounsaturated fat | 2.62g | 0.208g | 6% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Vitamin E | 0.25mg | 0.85mg | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin B2 | 0.202mg | 0.251mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Polyunsaturated fat | 0.54g | 0.767g | 2% |
| Zinc | 2.88mg | 2.65mg | 2% |
| Vitamin B3 | 4.023mg | 4.27mg | 2% |
| Calcium | 8mg | 24mg | 2% |
| Net carbs | 1.5g | 60.76g | N/A |
| Sugar | 0g | 0.98g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.251mg | 0.108mg | 0% |
| Threonine | 0.931mg | 0.289mg | 0% |
| Isoleucine | 0.918mg | 0.208mg | 0% |
| Leucine | 1.661mg | 0.563mg | 0% |
| Lysine | 1.775mg | 0.286mg | 0% |
| Methionine | 0.553mg | 0.153mg | 0% |
| Phenylalanine | 0.904mg | 0.435mg | 0% |
| Valine | 0.908mg | 0.317mg | 0% |
| Histidine | 0.75mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +102.4% |
| Contains more FatsFats | +239.3% |
| Contains more WaterWater | +538.4% |
| Contains more OtherOther | +178.3% |
| Contains more CarbsCarbs | +4957.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1159.6% |
| Contains less Sat. FatSaturated fat | -89.1% |
| Contains more Poly. FatPolyunsaturated fat | +42% |
