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Ham vs. White chocolate — In-Depth Nutrition Comparison

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Differences between ham and white chocolate

  • Ham has more vitamin B1, selenium, vitamin B6, vitamin B3, zinc, and iron, while white chocolate has more calcium.
  • White chocolate's daily need coverage for saturated fat is 88% higher.
  • White chocolate contains 13 times less sodium than ham. Ham contains 1203mg of sodium, while white chocolate contains 90mg.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of white chocolate is 41.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Candies, white chocolate.

Infographic

Ham vs White chocolate 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +516.7%
Contains more CopperCopper +31.7%
Contains more ZincZinc +289.2%
Contains more PhosphorusPhosphorus +11.4%
Contains more ManganeseManganese +575%
Contains more SeleniumSelenium +333.3%
Contains more CalciumCalcium +2387.5%
Contains less SodiumSodium -92.5%
~equal in Potassium ~286mg

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
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%
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1096.8%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more Vitamin B12Vitamin B12 +16.1%
Contains more CholineCholine +188.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +284%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more Vitamin B5Vitamin B5 +50.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +256.6%
Contains more WaterWater +5105.4%
Contains more OtherOther +191.3%
Contains more FatsFats +480.3%
Contains more CarbsCarbs +3849.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +247.2%
Contains more Poly. FatPolyunsaturated fat +87.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham White chocolate DV% diff.
Saturated fat 1.81g 19.412g 80%
Vitamin B1 0.754mg 0.063mg 58%
Sodium 1203mg 90mg 48%
Fats 5.53g 32.09g 41%
Protein 20.93g 5.87g 30%
Selenium 19.5µg 4.5µg 27%
Vitamin B6 0.4mg 0.056mg 26%
Vitamin B3 4.023mg 0.745mg 20%
Calories 145kcal 539kcal 20%
Zinc 2.88mg 0.74mg 19%
Calcium 8mg 199mg 19%
Carbs 1.5g 59.24g 19%
Iron 1.48mg 0.24mg 16%
Monounsaturated fat 2.62g 9.097g 16%
Cholesterol 53mg 21mg 11%
Choline 85.1mg 29.5mg 10%
Vitamin K 0µg 9.1µg 8%
Vitamin B2 0.202mg 0.282mg 6%
Vitamin E 0.25mg 0.96mg 5%
Vitamin D 32IU 0IU 4%
Vitamin B12 0.65µg 0.56µg 4%
Vitamin B5 0.403mg 0.608mg 4%
Vitamin D 0.8µg 0µg 4%
Phosphorus 196mg 176mg 3%
Polyunsaturated fat 0.54g 1.013g 3%
Manganese 0.054mg 0.008mg 2%
Copper 0.079mg 0.06mg 2%
Vitamin A 0µg 9µg 1%
Folate 3µg 7µg 1%
Fiber 0g 0.2g 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 1.5g 59.04g N/A
Magnesium 14mg 12mg 0%
Potassium 287mg 286mg 0%
Sugar 0g 59g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%

Which food is preferable for your diet?

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

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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
44%
Ham
22%
White chocolate
Minerals Daily Need Coverage Score
55%
Ham
26%
White chocolate

Comparison summary

Which food is lower in Cholesterol?
White chocolate
White chocolate is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 1113mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 59g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 17.602g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 41)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.