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  6. Ham vs. Wild rice raw

Ham vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between ham and wild rice raw

  • Ham has more vitamin B1, selenium, and vitamin B12; however, wild rice raw has more manganese, copper, magnesium, phosphorus, zinc, and fiber.
  • Wild rice raw's daily need coverage for manganese is 55% more.
  • Wild rice raw is lower in sodium.
  • Wild rice raw has a higher glycemic index than ham.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Wild rice, raw.

Infographic

Ham vs Wild rice raw 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
1
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more SeleniumSelenium +596.4%
Contains more MagnesiumMagnesium +1164.3%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +32.4%
Contains more CopperCopper +563.3%
Contains more ZincZinc +106.9%
Contains more PhosphorusPhosphorus +120.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2361.1%

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
4
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +555.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +143.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +228%
Contains more Vitamin B2Vitamin B2 +29.7%
Contains more Vitamin B3Vitamin B3 +67.4%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3066.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.391mg

All nutrients comparison - raw data values

Nutrient Ham Wild rice raw DV% diff.
Manganese 0.054mg 1.329mg 55%
Vitamin B1 0.754mg 0.115mg 53%
Sodium 1203mg 7mg 52%
Copper 0.079mg 0.524mg 49%
Magnesium 14mg 177mg 39%
Phosphorus 196mg 433mg 34%
Selenium 19.5µg 2.8µg 30%
Zinc 2.88mg 5.96mg 28%
Vitamin B12 0.65µg 0µg 27%
Fiber 0g 6.2g 25%
Carbs 1.5g 74.9g 24%
Folate 3µg 95µg 23%
Cholesterol 53mg 0mg 18%
Vitamin B3 4.023mg 6.733mg 17%
Vitamin B5 0.403mg 1.074mg 13%
Protein 20.93g 14.73g 12%
Calories 145kcal 357kcal 11%
Choline 85.1mg 35mg 9%
Saturated fat 1.81g 0.156g 8%
Fats 5.53g 1.08g 7%
Iron 1.48mg 1.96mg 6%
Monounsaturated fat 2.62g 0.159g 6%
Vitamin B2 0.202mg 0.262mg 5%
Vitamin D 0.8µg 0µg 4%
Potassium 287mg 427mg 4%
Vitamin D 32IU 0IU 4%
Vitamin E 0.25mg 0.82mg 4%
Vitamin K 0µg 1.9µg 2%
Polyunsaturated fat 0.54g 0.676g 1%
Calcium 8mg 21mg 1%
Vitamin B6 0.4mg 0.391mg 1%
Net carbs 1.5g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.251mg 0.179mg 0%
Threonine 0.931mg 0.469mg 0%
Isoleucine 0.918mg 0.618mg 0%
Leucine 1.661mg 1.018mg 0%
Lysine 1.775mg 0.629mg 0%
Methionine 0.553mg 0.438mg 0%
Phenylalanine 0.904mg 0.721mg 0%
Valine 0.908mg 0.858mg 0%
Histidine 0.75mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +42.1%
Contains more FatsFats +412%
Contains more WaterWater +772%
Contains more OtherOther +185.6%
Contains more CarbsCarbs +4893.3%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1547.8%
Contains less Sat. FatSaturated fat -91.4%
Contains more Poly. FatPolyunsaturated fat +25.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.