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  6. Ham vs. Spelt

Ham vs. Spelt — In-Depth Nutrition Comparison

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The main differences between Ham and Spelt

  • Ham has more Vitamin B1, and Vitamin B12, however, Spelt has more Manganese, Copper, Fiber, Iron, Phosphorus, and Magnesium.
  • Daily need coverage for Manganese from Spelt is 127% higher.
  • Spelt is lower in Cholesterol.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Spelt, uncooked.

Infographic

Ham vs Spelt 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
1
:
9
Spelt
Spelt
Contains more Selenium +66.7%
Contains more Calcium +237.5%
Contains more Iron +200%
Contains more Magnesium +871.4%
Contains more Phosphorus +104.6%
Contains more Potassium +35.2%
Contains less Sodium -99.3%
Contains more Zinc +13.9%
Contains more Copper +546.8%
Contains more Manganese +5424.1%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Selenium +66.7%
Contains more Calcium +237.5%
Contains more Iron +200%
Contains more Magnesium +871.4%
Contains more Phosphorus +104.6%
Contains more Potassium +35.2%
Contains less Sodium -99.3%
Contains more Zinc +13.9%
Contains more Copper +546.8%
Contains more Manganese +5424.1%

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
Spelt
Spelt
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +78.8%
Contains more Vitamin B6 +73.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +216%
Contains more Vitamin B3 +70.1%
Contains more Vitamin B5 +165%
Contains more Folate +1400%
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%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +78.8%
Contains more Vitamin B6 +73.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +216%
Contains more Vitamin B3 +70.1%
Contains more Vitamin B5 +165%
Contains more Folate +1400%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Spelt
Spelt
Contains more Protein +43.7%
Contains more Fats +127.6%
Contains more Water +514.1%
Contains more Other +144.1%
Contains more Carbs +4579.3%
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
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +43.7%
Contains more Fats +127.6%
Contains more Water +514.1%
Contains more Other +144.1%
Contains more Carbs +4579.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Spelt
Spelt
Contains more Monounsaturated Fat +488.8%
Contains less Saturated Fat -77.6%
Contains more Polyunsaturated fat +133%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +488.8%
Contains less Saturated Fat -77.6%
Contains more Polyunsaturated fat +133%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Spelt Opinion
Net carbs 1.5g 59.49g Spelt
Protein 20.93g 14.57g Ham
Fats 5.53g 2.43g Ham
Carbs 1.5g 70.19g Spelt
Calories 145kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0g 6.82g Ham
Fiber 0g 10.7g Spelt
Calcium 8mg 27mg Spelt
Iron 1.48mg 4.44mg Spelt
Magnesium 14mg 136mg Spelt
Phosphorus 196mg 401mg Spelt
Potassium 287mg 388mg Spelt
Sodium 1203mg 8mg Spelt
Zinc 2.88mg 3.28mg Spelt
Copper 0.079mg 0.511mg Spelt
Manganese 0.054mg 2.983mg Spelt
Selenium 19.5µg 11.7µg Ham
Vitamin A 0IU 10IU Spelt
Vitamin E 0.25mg 0.79mg Spelt
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.364mg Ham
Vitamin B2 0.202mg 0.113mg Ham
Vitamin B3 4.023mg 6.843mg Spelt
Vitamin B5 0.403mg 1.068mg Spelt
Vitamin B6 0.4mg 0.23mg Ham
Folate 3µg 45µg Spelt
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 3.6µg Spelt
Tryptophan 0.251mg 0.132mg Ham
Threonine 0.931mg 0.443mg Ham
Isoleucine 0.918mg 0.552mg Ham
Leucine 1.661mg 1.07mg Ham
Lysine 1.775mg 0.409mg Ham
Methionine 0.553mg 0.258mg Ham
Phenylalanine 0.904mg 0.737mg Ham
Valine 0.908mg 0.681mg Ham
Histidine 0.75mg 0.36mg Ham
Cholesterol 53mg 0mg Spelt
Saturated Fat 1.81g 0.406g Spelt
Monounsaturated Fat 2.62g 0.445g Ham
Polyunsaturated fat 0.54g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Spelt
Minerals Daily Need Coverage Score
55%
Ham
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1195mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.404g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 63)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.