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  6. Ham vs. Wheat

Ham vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between Ham and Wheat

  • Ham has more Vitamin B1, and Vitamin B12, however, Wheat is richer in Manganese, Selenium, Copper, Phosphorus, Magnesium, and Iron.
  • Wheat covers your daily Manganese needs 129% more than Ham.
  • Wheat contains less Cholesterol.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Wheat, durum.

Infographic

Ham vs Wheat 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
0
:
10
Wheat
Wheat
Contains more Calcium +325%
Contains more Iron +137.8%
Contains more Magnesium +928.6%
Contains more Phosphorus +159.2%
Contains more Potassium +50.2%
Contains less Sodium -99.8%
Contains more Zinc +44.4%
Contains more Copper +600%
Contains more Manganese +5477.8%
Contains more Selenium +358.5%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +325%
Contains more Iron +137.8%
Contains more Magnesium +928.6%
Contains more Phosphorus +159.2%
Contains more Potassium +50.2%
Contains less Sodium -99.8%
Contains more Zinc +44.4%
Contains more Copper +600%
Contains more Manganese +5477.8%
Contains more Selenium +358.5%

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
6
:
4
Wheat
Wheat
Contains more Vitamin D +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +66.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +67.5%
Contains more Vitamin B5 +132%
Contains more Folate +1333.3%
Equal in Vitamin B6 - 0.419
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +66.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +67.5%
Contains more Vitamin B5 +132%
Contains more Folate +1333.3%
Equal in Vitamin B6 - 0.419

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Wheat
Wheat
Contains more Protein +53%
Contains more Fats +123.9%
Contains more Water +518.6%
Contains more Other +145.5%
Contains more Carbs +4642%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +53%
Contains more Fats +123.9%
Contains more Water +518.6%
Contains more Other +145.5%
Contains more Carbs +4642%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Wheat
Wheat
Contains more Monounsaturated Fat +661.6%
Contains less Saturated Fat -74.9%
Contains more Polyunsaturated fat +81.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +661.6%
Contains less Saturated Fat -74.9%
Contains more Polyunsaturated fat +81.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Wheat Opinion
Net carbs 1.5g 71.13g Wheat
Protein 20.93g 13.68g Ham
Fats 5.53g 2.47g Ham
Carbs 1.5g 71.13g Wheat
Calories 145kcal 339kcal Wheat
Calcium 8mg 34mg Wheat
Iron 1.48mg 3.52mg Wheat
Magnesium 14mg 144mg Wheat
Phosphorus 196mg 508mg Wheat
Potassium 287mg 431mg Wheat
Sodium 1203mg 2mg Wheat
Zinc 2.88mg 4.16mg Wheat
Copper 0.079mg 0.553mg Wheat
Manganese 0.054mg 3.012mg Wheat
Selenium 19.5µg 89.4µg Wheat
Vitamin E 0.25mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.419mg Ham
Vitamin B2 0.202mg 0.121mg Ham
Vitamin B3 4.023mg 6.738mg Wheat
Vitamin B5 0.403mg 0.935mg Wheat
Vitamin B6 0.4mg 0.419mg Wheat
Folate 3µg 43µg Wheat
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg 0.176mg Ham
Threonine 0.931mg 0.366mg Ham
Isoleucine 0.918mg 0.533mg Ham
Leucine 1.661mg 0.934mg Ham
Lysine 1.775mg 0.303mg Ham
Methionine 0.553mg 0.221mg Ham
Phenylalanine 0.904mg 0.681mg Ham
Valine 0.908mg 0.594mg Ham
Histidine 0.75mg 0.322mg Ham
Cholesterol 53mg 0mg Wheat
Saturated Fat 1.81g 0.454g Wheat
Monounsaturated Fat 2.62g 0.344g Ham
Polyunsaturated fat 0.54g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
Minerals Daily Need Coverage Score
55%
Ham
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.356g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.