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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.

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
5
:
5
Pretzel
Pretzel
Contains more Phosphorus +53.1%
Contains more Potassium +28.7%
Contains more Zinc +176.9%
Contains more Selenium +343.2%
Contains more Calcium +237.5%
Contains more Iron +209.5%
Contains more Magnesium +107.1%
Contains more Copper +97.5%
Contains more Manganese +1779.6%
Equal in Sodium - 1240
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Phosphorus +53.1%
Contains more Potassium +28.7%
Contains more Zinc +176.9%
Contains more Selenium +343.2%
Contains more Calcium +237.5%
Contains more Iron +209.5%
Contains more Magnesium +107.1%
Contains more Copper +97.5%
Contains more Manganese +1779.6%
Equal in Sodium - 1240

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
:
6
Pretzel
Pretzel
Contains more Vitamin D +∞%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +440.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +88%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +64.4%
Contains more Vitamin B3 +31%
Contains more Folate +5433.3%
Contains more Vitamin K +∞%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +440.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +88%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +64.4%
Contains more Vitamin B3 +31%
Contains more Folate +5433.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Pretzel
Pretzel
Contains more Protein +108.5%
Contains more Fats +88.7%
Contains more Water +2062%
Contains more Other +24.5%
Contains more Carbs +5259.3%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Pretzel
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 Protein +108.5%
Contains more Fats +88.7%
Contains more Water +2062%
Contains more Other +24.5%
Contains more Carbs +5259.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Pretzel
Pretzel
Contains more Monounsaturated Fat +260.4%
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +139.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +260.4%
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +139.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Pretzel Opinion
Net carbs 1.5g 76.99g Pretzel
Protein 20.93g 10.04g Ham
Fats 5.53g 2.93g Ham
Carbs 1.5g 80.39g Pretzel
Calories 145kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 0g 2.21g Ham
Fiber 0g 3.4g Pretzel
Calcium 8mg 27mg Pretzel
Iron 1.48mg 4.58mg Pretzel
Magnesium 14mg 29mg Pretzel
Phosphorus 196mg 128mg Ham
Potassium 287mg 223mg Ham
Sodium 1203mg 1240mg Ham
Zinc 2.88mg 1.04mg Ham
Copper 0.079mg 0.156mg Pretzel
Manganese 0.054mg 1.015mg Pretzel
Selenium 19.5µg 4.4µg Ham
Vitamin E 0.25mg 0.47mg Pretzel
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.754mg 0.424mg Ham
Vitamin B2 0.202mg 0.332mg Pretzel
Vitamin B3 4.023mg 5.27mg Pretzel
Vitamin B5 0.403mg 0.322mg Ham
Vitamin B6 0.4mg 0.074mg Ham
Folate 3µg 166µg Pretzel
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 2.8µg Pretzel
Tryptophan 0.251mg 0.097mg Ham
Threonine 0.931mg 0.25mg Ham
Isoleucine 0.918mg 0.407mg Ham
Leucine 1.661mg 0.757mg Ham
Lysine 1.775mg 0.257mg Ham
Methionine 0.553mg 0.177mg Ham
Phenylalanine 0.904mg 0.52mg Ham
Valine 0.908mg 0.48mg Ham
Histidine 0.75mg 0.22mg Ham
Cholesterol 53mg 0mg Pretzel
Trans Fat 0.004g Ham
Saturated Fat 1.81g 0.391g Pretzel
Monounsaturated Fat 2.62g 0.727g Ham
Polyunsaturated fat 0.54g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Ham
39%
Pretzel
Minerals Daily Need Coverage Score
55%
Ham
67%
Pretzel

Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 1.419g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 83)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.