Ham vs. Tortilla — In-Depth Nutrition Comparison
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What are the differences between ham and tortilla?
- Ham is higher in vitamin B1, vitamin B6, zinc, and phosphorus, yet tortilla is higher in iron, folate, fiber, and manganese.
- Ham's daily need coverage for vitamin B1 is 32% more.
- Ham has 9 times more zinc than tortilla. While ham has 2.88mg of zinc, tortilla has only 0.32mg.
- The amount of saturated fat in tortilla is lower.
- The glycemic index of ham is lower.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Tortilla, includes plain, and from mutton sandwich (Navajo) types 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 PotassiumPotassium | +173.3% |
| Contains more ZincZinc | +800% |
| Contains more PhosphorusPhosphorus | +34.2% |
| Contains more SeleniumSelenium | +17.5% |
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +775% |
| Contains more IronIron | +157.4% |
| Contains more CopperCopper | +29.1% |
| Contains less SodiumSodium | -59.9% |
| Contains more ManganeseManganese | +396.3% |
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 | +31.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +103.8% |
| Contains more Vitamin B2Vitamin B2 | +77.2% |
| Contains more Vitamin B5Vitamin B5 | +137.1% |
| Contains more Vitamin B6Vitamin B6 | +566.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.37mg | 32% |
| Sodium | 1203mg | 482mg | 31% |
| Iron | 1.48mg | 3.81mg | 29% |
| Vitamin B12 | 0.65µg | 27% | |
| Protein | 20.93g | 7.28g | 27% |
| Vitamin B6 | 0.4mg | 0.06mg | 26% |
| Folate | 3µg | 98µg | 24% |
| Zinc | 2.88mg | 0.32mg | 23% |
| Cholesterol | 53mg | 18% | |
| Starch | 43.02g | 18% | |
| Carbs | 1.5g | 49.94g | 16% |
| Choline | 85.1mg | 15% | |
| Fiber | 0g | 2.4g | 10% |
| Manganese | 0.054mg | 0.268mg | 9% |
| Saturated fat | 1.81g | 0.296g | 7% |
| Phosphorus | 196mg | 146mg | 7% |
| Fats | 5.53g | 0.95g | 7% |
| Vitamin B2 | 0.202mg | 0.114mg | 7% |
| Calcium | 8mg | 70mg | 6% |
| Monounsaturated fat | 2.62g | 0.185g | 6% |
| Vitamin B5 | 0.403mg | 0.17mg | 5% |
| Calories | 145kcal | 237kcal | 5% |
| Selenium | 19.5µg | 16.6µg | 5% |
| Potassium | 287mg | 105mg | 5% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 4% | |
| Copper | 0.079mg | 0.102mg | 3% |
| Magnesium | 14mg | 19mg | 1% |
| Polyunsaturated fat | 0.54g | 0.391g | 1% |
| Vitamin B3 | 4.023mg | 4.125mg | 1% |
| Net carbs | 1.5g | 47.54g | N/A |
| Sugar | 0g | 2.75g | N/A |
| Vitamin E | 0.25mg | 0.19mg | 0% |
| Vitamin K | 0µg | 0.4µg | 0% |
| Tryptophan | 0.251mg | 0.06mg | 0% |
| Threonine | 0.931mg | 0.182mg | 0% |
| Isoleucine | 0.918mg | 0.286mg | 0% |
| Leucine | 1.661mg | 0.53mg | 0% |
| Lysine | 1.775mg | 0.157mg | 0% |
| Methionine | 0.553mg | 0.122mg | 0% |
| Phenylalanine | 0.904mg | 0.375mg | 0% |
| Valine | 0.908mg | 0.326mg | 0% |
| Histidine | 0.75mg | 0.165mg | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +187.5% |
| Contains more FatsFats | +482.1% |
| Contains more WaterWater | +69.3% |
| Contains more OtherOther | +133.7% |
| Contains more CarbsCarbs | +3229.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1316.2% |
| Contains more Poly. FatPolyunsaturated fat | +38.1% |
| Contains less Sat. FatSaturated fat | -83.6% |