Ham vs. Sweet roll — In-Depth Nutrition Comparison
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Significant differences between ham and sweet roll
- Ham has more vitamin B1, vitamin B6, vitamin B12, zinc, phosphorus, and vitamin B3; however, sweet roll is richer in folate, vitamin E, and manganese.
- Ham covers your daily sodium needs 39% more than sweet roll.
- Sweet roll has 5 times less zinc than ham. Ham has 2.88mg of zinc, while sweet roll has 0.59mg.
- Sweet roll contains less sodium.
- Sweet roll has a higher glycemic index. The glycemic index of sweet roll is 40, while the glycemic index of ham is 0.
Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sweet rolls, cinnamon, commercially prepared with raisins.
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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 PotassiumPotassium | +158.6% |
| Contains more ZincZinc | +388.1% |
| Contains more PhosphorusPhosphorus | +157.9% |
| Contains more SeleniumSelenium | +14.7% |
| Contains more MagnesiumMagnesium | +21.4% |
| Contains more CalciumCalcium | +800% |
| Contains more CopperCopper | +11.4% |
| Contains less SodiumSodium | -74.7% |
| Contains more ManganeseManganese | +455.6% |
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 | +132.7% |
| Contains more Vitamin B3Vitamin B3 | +68.8% |
| Contains more Vitamin B6Vitamin B6 | +273.8% |
| Contains more Vitamin B12Vitamin B12 | +364.3% |
| Contains more CholineCholine | +106.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +696% |
| Contains more Vitamin B2Vitamin B2 | +31.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.54g | 7.473g | 46% |
| Sodium | 1203mg | 304mg | 39% |
| Vitamin B1 | 0.754mg | 0.324mg | 36% |
| Protein | 20.93g | 6.2g | 29% |
| Vitamin B6 | 0.4mg | 0.107mg | 23% |
| Zinc | 2.88mg | 0.59mg | 21% |
| Vitamin B12 | 0.65µg | 0.14µg | 21% |
| Fats | 5.53g | 16.4g | 17% |
| Folate | 3µg | 72µg | 17% |
| Phosphorus | 196mg | 76mg | 17% |
| Carbs | 1.5g | 50.9g | 16% |
| Vitamin E | 0.25mg | 1.99mg | 12% |
| Calories | 145kcal | 372kcal | 11% |
| Manganese | 0.054mg | 0.3mg | 11% |
| Fiber | 0g | 2.4g | 10% |
| Vitamin B3 | 4.023mg | 2.384mg | 10% |
| Choline | 85.1mg | 41.3mg | 8% |
| Vitamin A | 0µg | 62µg | 7% |
| Calcium | 8mg | 72mg | 6% |
| Saturated fat | 1.81g | 3.079g | 6% |
| Vitamin B2 | 0.202mg | 0.265mg | 5% |
| Monounsaturated fat | 2.62g | 4.797g | 5% |
| Selenium | 19.5µg | 17µg | 5% |
| Potassium | 287mg | 111mg | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Cholesterol | 53mg | 66mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin K | 0µg | 4.4µg | 4% |
| Vitamin C | 0mg | 2mg | 2% |
| Iron | 1.48mg | 1.6mg | 2% |
| Magnesium | 14mg | 17mg | 1% |
| Copper | 0.079mg | 0.088mg | 1% |
| Net carbs | 1.5g | 48.5g | N/A |
| Sugar | 0g | 31.73g | N/A |
| Vitamin B5 | 0.403mg | 0.406mg | 0% |
| Tryptophan | 0.251mg | 0.074mg | 0% |
| Threonine | 0.931mg | 0.211mg | 0% |
| Isoleucine | 0.918mg | 0.259mg | 0% |
| Leucine | 1.661mg | 0.458mg | 0% |
| Lysine | 1.775mg | 0.243mg | 0% |
| Methionine | 0.553mg | 0.117mg | 0% |
| Phenylalanine | 0.904mg | 0.3mg | 0% |
| Valine | 0.908mg | 0.291mg | 0% |
| Histidine | 0.75mg | 0.145mg | 0% |
| Omega-3 - DHA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
6.2 g
Fats:
16.4 g
Carbs:
50.9 g
Water:
24.8 g
Other:
1.7 g
| Contains more ProteinProtein | +237.6% |
| Contains more WaterWater | +172.9% |
| Contains more OtherOther | +157.1% |
| Contains more FatsFats | +196.6% |
| Contains more CarbsCarbs | +3293.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
3.079 g
Monounsaturated fat:
Mono. Fat
4.797 g
Polyunsaturated fat:
Poly. Fat
7.473 g
| Contains less Sat. FatSaturated fat | -41.2% |
| Contains more Mono. FatMonounsaturated fat | +83.1% |
| Contains more Poly. FatPolyunsaturated fat | +1283.9% |
