Ham vs. Spread — In-Depth Nutrition Comparison
Compare
What are the differences between ham and spread?
- Ham is higher in vitamin B1, vitamin B6, phosphorus, selenium, zinc, vitamin B3, and iron, yet spread is higher in vitamin B12 and vitamin E.
- Ham's daily need coverage for vitamin B1 is 49% more.
- Ham has 3 times more vitamin B6 than spread. While ham has 0.4mg of vitamin B6, spread has only 0.12mg.
- The amount of saturated fat in ham is lower.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sandwich spread, pork, beef types in this article.
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.
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +160.9% |
| Contains more IronIron | +87.3% |
| Contains more ZincZinc | +182.4% |
| Contains more PhosphorusPhosphorus | +232.2% |
| Contains more ManganeseManganese | +107.7% |
| Contains more SeleniumSelenium | +101% |
| Contains more CalciumCalcium | +50% |
| Contains more CopperCopper | +64.6% |
| Contains less SodiumSodium | -15.8% |
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 DVitamin D | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +338.4% |
| Contains more Vitamin B2Vitamin B2 | +50.7% |
| Contains more Vitamin B3Vitamin B3 | +132.5% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +36.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +596% |
| Contains more Vitamin B12Vitamin B12 | +72.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.172mg | 49% |
| Protein | 20.93g | 7.66g | 27% |
| Vitamin B6 | 0.4mg | 0.12mg | 22% |
| Vitamin B12 | 0.65µg | 1.12µg | 20% |
| Phosphorus | 196mg | 59mg | 20% |
| Saturated fat | 1.81g | 5.977g | 19% |
| Selenium | 19.5µg | 9.7µg | 18% |
| Fats | 5.53g | 17.34g | 18% |
| Zinc | 2.88mg | 1.02mg | 17% |
| Polyunsaturated fat | 0.54g | 2.565g | 14% |
| Vitamin B3 | 4.023mg | 1.73mg | 14% |
| Monounsaturated fat | 2.62g | 7.584g | 12% |
| Vitamin E | 0.25mg | 1.74mg | 10% |
| Iron | 1.48mg | 0.79mg | 9% |
| Sodium | 1203mg | 1013mg | 8% |
| Copper | 0.079mg | 0.13mg | 6% |
| Vitamin B2 | 0.202mg | 0.134mg | 5% |
| Calories | 145kcal | 235kcal | 5% |
| Cholesterol | 53mg | 38mg | 5% |
| Potassium | 287mg | 110mg | 5% |
| Choline | 85.1mg | 62.3mg | 4% |
| Vitamin A | 0µg | 26µg | 3% |
| Carbs | 1.5g | 11.94g | 3% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Manganese | 0.054mg | 0.026mg | 1% |
| Vitamin D | 0.8µg | 0.6µg | 1% |
| Vitamin D | 32IU | 22IU | 1% |
| Magnesium | 14mg | 8mg | 1% |
| Vitamin B5 | 0.403mg | 0.43mg | 1% |
| Fiber | 0g | 0.2g | 1% |
| Net carbs | 1.5g | 11.74g | N/A |
| Calcium | 8mg | 12mg | 0% |
| Folate | 3µg | 2µg | 0% |
| Tryptophan | 0.251mg | 0.082mg | 0% |
| Threonine | 0.931mg | 0.334mg | 0% |
| Isoleucine | 0.918mg | 0.334mg | 0% |
| Leucine | 1.661mg | 0.6mg | 0% |
| Lysine | 1.775mg | 0.663mg | 0% |
| Methionine | 0.553mg | 0.196mg | 0% |
| Phenylalanine | 0.904mg | 0.301mg | 0% |
| Valine | 0.908mg | 0.356mg | 0% |
| Histidine | 0.75mg | 0.279mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +173.2% |
| Contains more WaterWater | +12.3% |
| Contains more OtherOther | +57.2% |
| Contains more FatsFats | +213.6% |
| Contains more CarbsCarbs | +696% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.7% |
| Contains more Mono. FatMonounsaturated fat | +189.5% |
| Contains more Poly. FatPolyunsaturated fat | +375% |