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Ham vs. Whey — In-Depth Nutrition Comparison

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How are ham and whey different?

  • Ham is higher than whey in vitamin B1, selenium, vitamin B6, zinc, vitamin B3, phosphorus, iron, and vitamin B12.
  • Ham covers your daily need for vitamin B1, 60% more than whey.
  • Ham contains 54 times more vitamin B3 than whey. Ham contains 4.023mg of vitamin B3, while whey contains 0.074mg.
  • Whey is lower in cholesterol.
  • Whey has a higher glycemic index (43) than ham (0).

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Whey, sweet, fluid types were used in this article.

Infographic

Ham vs Whey infographic
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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.
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%
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +78.3%
Contains more IronIron +2366.7%
Contains more CopperCopper +1875%
Contains more ZincZinc +2115.4%
Contains more PhosphorusPhosphorus +326.1%
Contains more ManganeseManganese +5300%
Contains more SeleniumSelenium +926.3%
Contains more CalciumCalcium +487.5%
Contains less SodiumSodium -95.5%

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
9
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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1994.4%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +5336.5%
Contains more Vitamin B6Vitamin B6 +1190.3%
Contains more Vitamin B12Vitamin B12 +132.1%
Contains more FolateFolate +200%
Contains more CholineCholine +431.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin B5 ~0.383mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Whey DV% diff.
Vitamin B1 0.754mg 0.036mg 60%
Sodium 1203mg 54mg 50%
Protein 20.93g 0.85g 40%
Selenium 19.5µg 1.9µg 32%
Vitamin B6 0.4mg 0.031mg 28%
Vitamin B3 4.023mg 0.074mg 25%
Zinc 2.88mg 0.13mg 25%
Phosphorus 196mg 46mg 21%
Iron 1.48mg 0.06mg 18%
Cholesterol 53mg 2mg 17%
Vitamin B12 0.65µg 0.28µg 15%
Choline 85.1mg 16mg 13%
Fats 5.53g 0.36g 8%
Copper 0.079mg 0.004mg 8%
Saturated fat 1.81g 0.23g 7%
Monounsaturated fat 2.62g 0.1g 6%
Calories 145kcal 27kcal 6%
Vitamin D 0.8µg 4%
Potassium 287mg 161mg 4%
Calcium 8mg 47mg 4%
Polyunsaturated fat 0.54g 0.011g 4%
Vitamin D 32IU 4%
Vitamin B2 0.202mg 0.158mg 3%
Manganese 0.054mg 0.001mg 2%
Vitamin E 0.25mg 0mg 2%
Carbs 1.5g 5.14g 1%
Magnesium 14mg 8mg 1%
Folate 3µg 1µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 1.5g 5.14g N/A
Sugar 0g 5.14g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.403mg 0.383mg 0%
Tryptophan 0.251mg 0.013mg 0%
Threonine 0.931mg 0.054mg 0%
Isoleucine 0.918mg 0.047mg 0%
Leucine 1.661mg 0.078mg 0%
Lysine 1.775mg 0.068mg 0%
Methionine 0.553mg 0.016mg 0%
Phenylalanine 0.904mg 0.027mg 0%
Valine 0.908mg 0.046mg 0%
Histidine 0.75mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2362.4%
Contains more FatsFats +1436.1%
Contains more OtherOther +724.5%
Contains more CarbsCarbs +242.7%
Contains more WaterWater +37.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +2520%
Contains more Poly. FatPolyunsaturated fat +4809.1%
Contains less Sat. FatSaturated fat -87.3%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.