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  6. Ham vs. Pretzel

Ham vs. Pretzel — In-Depth Nutrition Comparison

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Differences between ham and pretzel

  • Ham has more vitamin B1, selenium, vitamin B12, vitamin B6, and zinc, while pretzel has more manganese, folate, iron, and fiber.
  • Pretzel's daily need coverage for manganese is 42% higher.
  • The amount of cholesterol in pretzel is lower.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of pretzel is 83.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Snacks, pretzels, hard, plain, salted.

Infographic

Ham vs Pretzel infographic
Infographic link

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
4
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more PotassiumPotassium +28.7%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +53.1%
Contains more SeleniumSelenium +343.2%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +237.5%
Contains more IronIron +209.5%
Contains more CopperCopper +97.5%
Contains more ManganeseManganese +1779.6%
~equal in Sodium ~1240mg

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +88%
Contains more Vitamin B2Vitamin B2 +64.4%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5433.3%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Ham Pretzel DV% diff.
Manganese 0.054mg 1.015mg 42%
Folate 3µg 166µg 41%
Iron 1.48mg 4.58mg 39%
Starch 72.58g 30%
Vitamin B1 0.754mg 0.424mg 28%
Selenium 19.5µg 4.4µg 27%
Vitamin B12 0.65µg 0µg 27%
Carbs 1.5g 80.39g 26%
Vitamin B6 0.4mg 0.074mg 25%
Protein 20.93g 10.04g 22%
Cholesterol 53mg 0mg 18%
Zinc 2.88mg 1.04mg 17%
Fiber 0g 3.4g 14%
Calories 145kcal 384kcal 12%
Phosphorus 196mg 128mg 10%
Vitamin B2 0.202mg 0.332mg 10%
Choline 85.1mg 29.5mg 10%
Copper 0.079mg 0.156mg 9%
Vitamin B3 4.023mg 5.27mg 8%
Saturated fat 1.81g 0.391g 6%
Monounsaturated fat 2.62g 0.727g 5%
Polyunsaturated fat 0.54g 1.291g 5%
Fats 5.53g 2.93g 4%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Magnesium 14mg 29mg 4%
Vitamin C 0mg 2.1mg 2%
Calcium 8mg 27mg 2%
Potassium 287mg 223mg 2%
Sodium 1203mg 1240mg 2%
Vitamin B5 0.403mg 0.322mg 2%
Vitamin K 0µg 2.8µg 2%
Vitamin E 0.25mg 0.47mg 1%
Protein per 100 calories 14g 2.6g N/A
Calories per 10 g protein 69kcal 382kcal N/A
Weight per 100 calories 69g 26g N/A
Unsaturated / Saturated Fat ratio 1.7 5.2 N/A
Net carbs 1.5g 76.99g N/A
Sugar 0g 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.251mg 0.097mg 0%
Threonine 0.931mg 0.25mg 0%
Isoleucine 0.918mg 0.407mg 0%
Leucine 1.661mg 0.757mg 0%
Lysine 1.775mg 0.257mg 0%
Methionine 0.553mg 0.177mg 0%
Phenylalanine 0.904mg 0.52mg 0%
Valine 0.908mg 0.48mg 0%
Histidine 0.75mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +108.5%
Contains more FatsFats +88.7%
Contains more WaterWater +2062%
Contains more OtherOther +24.5%
Contains more CarbsCarbs +5259.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +260.4%
Contains less Sat. FatSaturated fat -78.4%
Contains more Poly. FatPolyunsaturated fat +139.1%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.