Ham vs. Wafer — In-Depth Nutrition Comparison
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Differences between ham and wafer
- Ham has more vitamin B1, vitamin B6, selenium, vitamin B12, and zinc, while wafer has more copper, iron, and manganese.
- Ham's daily need coverage for vitamin B1 is 46% higher.
- Wafer contains 27 times less cholesterol than ham. Ham contains 53mg of cholesterol, while wafer contains 2mg.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of wafer is 61.
The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cookies, chocolate wafers.
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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 | +36.7% |
| Contains more ZincZinc | +164.2% |
| Contains more PhosphorusPhosphorus | +48.5% |
| Contains more SeleniumSelenium | +242.1% |
| Contains more MagnesiumMagnesium | +278.6% |
| Contains more CalciumCalcium | +287.5% |
| Contains more IronIron | +170.9% |
| Contains more CopperCopper | +486.1% |
| Contains less SodiumSodium | -51.8% |
| Contains more ManganeseManganese | +1188.9% |
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 | +271.4% |
| Contains more Vitamin B3Vitamin B3 | +40.8% |
| Contains more Vitamin B6Vitamin B6 | +684.3% |
| Contains more Vitamin B12Vitamin B12 | +622.2% |
| Contains more CholineCholine | +495.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +188% |
| Contains more Vitamin B2Vitamin B2 | +31.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1466.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.203mg | 46% |
| Copper | 0.079mg | 0.463mg | 43% |
| Iron | 1.48mg | 4.01mg | 32% |
| Protein | 20.93g | 6.6g | 29% |
| Manganese | 0.054mg | 0.696mg | 28% |
| Vitamin B6 | 0.4mg | 0.051mg | 27% |
| Sodium | 1203mg | 580mg | 27% |
| Selenium | 19.5µg | 5.7µg | 25% |
| Polyunsaturated fat | 0.54g | 4.153g | 24% |
| Carbs | 1.5g | 72.7g | 24% |
| Vitamin B12 | 0.65µg | 0.09µg | 23% |
| Cholesterol | 53mg | 2mg | 17% |
| Zinc | 2.88mg | 1.09mg | 16% |
| Calories | 145kcal | 433kcal | 14% |
| Fiber | 0g | 3.4g | 14% |
| Choline | 85.1mg | 14.3mg | 13% |
| Fats | 5.53g | 14.2g | 13% |
| Saturated fat | 1.81g | 4.241g | 11% |
| Folate | 3µg | 47µg | 11% |
| Phosphorus | 196mg | 132mg | 9% |
| Magnesium | 14mg | 53mg | 9% |
| Vitamin B3 | 4.023mg | 2.858mg | 7% |
| Monounsaturated fat | 2.62g | 4.865g | 6% |
| Vitamin B2 | 0.202mg | 0.266mg | 5% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin E | 0.25mg | 0.72mg | 3% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Potassium | 287mg | 210mg | 2% |
| Calcium | 8mg | 31mg | 2% |
| Net carbs | 1.5g | 69.3g | N/A |
| Sugar | 0g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 0.403mg | 0.381mg | 0% |
| Tryptophan | 0.251mg | 0.096mg | 0% |
| Threonine | 0.931mg | 0.22mg | 0% |
| Isoleucine | 0.918mg | 0.261mg | 0% |
| Leucine | 1.661mg | 0.447mg | 0% |
| Lysine | 1.775mg | 0.281mg | 0% |
| Methionine | 0.553mg | 0.105mg | 0% |
| Phenylalanine | 0.904mg | 0.308mg | 0% |
| Valine | 0.908mg | 0.323mg | 0% |
| Histidine | 0.75mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +217.1% |
| Contains more WaterWater | +1403.8% |
| Contains more OtherOther | +118.5% |
| Contains more FatsFats | +156.8% |
| Contains more CarbsCarbs | +4746.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -57.3% |
| Contains more Mono. FatMonounsaturated fat | +85.7% |
| Contains more Poly. FatPolyunsaturated fat | +669.1% |
