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  6. Ham vs. Table salt

Ham vs. Table salt — In-Depth Nutrition Comparison

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Differences between Ham and Table salt

  • Table salt contains less Vitamin B1, Selenium, Vitamin B6, Phosphorus, Vitamin B12, Zinc, Vitamin B3, and Vitamin B2 than Ham.
  • Table salt's daily need coverage for Sodium is 1633% higher.
  • The amount of Cholesterol in Table salt is lower.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Salt, table.

Infographic

Ham vs Table salt 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
8
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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +1300%
Contains more PotassiumPotassium +3487.5%
Contains more IronIron +348.5%
Contains more CopperCopper +163.3%
Contains more ZincZinc +2780%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +19400%
Contains more CalciumCalcium +200%
Contains more ManganeseManganese +85.2%

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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin K ~0µg

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33735%
Contains more OtherOther +2183.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Table salt Opinion
Calories 145kcal 0kcal Ham
Protein 20.93g 0g Ham
Fats 5.53g 0g Ham
Net carbs 1.5g 0g Ham
Carbs 1.5g 0g Ham
Cholesterol 53mg 0mg Table salt
Vitamin D 32IU 0IU Ham
Magnesium 14mg 1mg Ham
Calcium 8mg 24mg Table salt
Potassium 287mg 8mg Ham
Iron 1.48mg 0.33mg Ham
Copper 0.079mg 0.03mg Ham
Zinc 2.88mg 0.1mg Ham
Phosphorus 196mg 0mg Ham
Sodium 1203mg 38758mg Ham
Vitamin E 0.25mg 0mg Ham
Vitamin D 0.8µg 0µg Ham
Manganese 0.054mg 0.1mg Table salt
Selenium 19.5µg 0.1µg Ham
Vitamin B1 0.754mg 0mg Ham
Vitamin B2 0.202mg 0mg Ham
Vitamin B3 4.023mg 0mg Ham
Vitamin B5 0.403mg 0mg Ham
Vitamin B6 0.4mg 0mg Ham
Vitamin B12 0.65µg 0µg Ham
Folate 3µg 0µg Ham
Choline 85.1mg 0mg Ham
Saturated Fat 1.81g 0g Table salt
Monounsaturated Fat 2.62g 0g Ham
Polyunsaturated fat 0.54g 0g Ham
Tryptophan 0.251mg 0mg Ham
Threonine 0.931mg 0mg Ham
Isoleucine 0.918mg 0mg Ham
Leucine 1.661mg 0mg Ham
Lysine 1.775mg 0mg Ham
Methionine 0.553mg 0mg Ham
Phenylalanine 0.904mg 0mg Ham
Valine 0.908mg 0mg Ham
Histidine 0.75mg 0mg Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Table salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
0%
Table salt
Minerals Daily Need Coverage Score
55%
Ham
510%
Table salt

Comparison summary

Which food is lower in Cholesterol?
Table salt
Table salt is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 1.81g)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.4)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 37555mg)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.