Ham vs. Tempeh — In-Depth Nutrition Comparison
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How are ham and tempeh different?
- Ham is richer in vitamin B1, selenium, vitamin B12, and zinc, while tempeh is higher in manganese, copper, magnesium, and iron.
- Ham covers your daily need for vitamin B1, 56% more than tempeh.
- Tempeh is lower in cholesterol.
- Tempeh has a higher glycemic index (15) than ham (0).
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Tempeh types were used in this article.
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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 ZincZinc | +152.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +478.6% |
| Contains more CalciumCalcium | +1287.5% |
| Contains more PotassiumPotassium | +43.6% |
| Contains more IronIron | +82.4% |
| Contains more CopperCopper | +608.9% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +2307.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +866.7% |
| Contains more Vitamin B3Vitamin B3 | +52.4% |
| Contains more Vitamin B5Vitamin B5 | +45% |
| Contains more Vitamin B6Vitamin B6 | +86% |
| Contains more Vitamin B12Vitamin B12 | +712.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +77.2% |
| Contains more FolateFolate | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.078mg | 56% |
| Manganese | 0.054mg | 1.3mg | 54% |
| Copper | 0.079mg | 0.56mg | 53% |
| Sodium | 1203mg | 9mg | 52% |
| Selenium | 19.5µg | 0µg | 35% |
| Polyunsaturated fat | 0.54g | 4.3g | 25% |
| Vitamin B12 | 0.65µg | 0.08µg | 24% |
| Cholesterol | 53mg | 0mg | 18% |
| Zinc | 2.88mg | 1.14mg | 16% |
| Magnesium | 14mg | 81mg | 16% |
| Iron | 1.48mg | 2.7mg | 15% |
| Choline | 85.1mg | 15% | |
| Vitamin B6 | 0.4mg | 0.215mg | 14% |
| Vitamin B2 | 0.202mg | 0.358mg | 12% |
| Calcium | 8mg | 111mg | 10% |
| Phosphorus | 196mg | 266mg | 10% |
| Vitamin B3 | 4.023mg | 2.64mg | 9% |
| Fats | 5.53g | 10.8g | 8% |
| Folate | 3µg | 24µg | 5% |
| Potassium | 287mg | 412mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Saturated fat | 1.81g | 2.539g | 3% |
| Vitamin B5 | 0.403mg | 0.278mg | 3% |
| Calories | 145kcal | 192kcal | 2% |
| Vitamin E | 0.25mg | 2% | |
| Carbs | 1.5g | 7.64g | 2% |
| Protein | 20.93g | 20.29g | 1% |
| Monounsaturated fat | 2.62g | 3.205g | 1% |
| Net carbs | 1.5g | 7.64g | N/A |
| Tryptophan | 0.251mg | 0.194mg | 0% |
| Threonine | 0.931mg | 0.796mg | 0% |
| Isoleucine | 0.918mg | 0.88mg | 0% |
| Leucine | 1.661mg | 1.43mg | 0% |
| Lysine | 1.775mg | 0.908mg | 0% |
| Methionine | 0.553mg | 0.175mg | 0% |
| Phenylalanine | 0.904mg | 0.893mg | 0% |
| Valine | 0.908mg | 0.92mg | 0% |
| Histidine | 0.75mg | 0.466mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +13.4% |
| Contains more OtherOther | +169.8% |
| Contains more FatsFats | +95.3% |
| Contains more CarbsCarbs | +409.3% |
~equal in
Protein
~20.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -28.7% |
| Contains more Mono. FatMonounsaturated fat | +22.3% |
| Contains more Poly. FatPolyunsaturated fat | +696.3% |
