Ham vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between ham and yam
- Ham has more vitamin B1, selenium, vitamin B12, zinc, vitamin B3, and phosphorus; however, yam is higher in vitamin C and fiber.
- Ham covers your daily vitamin B1 needs 53% more than yam.
- Yam has less cholesterol.
- The glycemic index of yam is higher.
Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Yam, raw.
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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 IronIron | +174.1% |
| Contains more ZincZinc | +1100% |
| Contains more PhosphorusPhosphorus | +256.4% |
| Contains more SeleniumSelenium | +2685.7% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +184.3% |
| Contains more CopperCopper | +125.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +635.2% |
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 | +573.2% |
| Contains more Vitamin B2Vitamin B2 | +531.3% |
| Contains more Vitamin B3Vitamin B3 | +628.8% |
| Contains more Vitamin B5Vitamin B5 | +28.3% |
| Contains more Vitamin B6Vitamin B6 | +36.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +415.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +40% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +666.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.112mg | 54% |
| Sodium | 1203mg | 9mg | 52% |
| Protein | 20.93g | 1.53g | 39% |
| Selenium | 19.5µg | 0.7µg | 34% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Zinc | 2.88mg | 0.24mg | 24% |
| Vitamin B3 | 4.023mg | 0.552mg | 22% |
| Phosphorus | 196mg | 55mg | 20% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Potassium | 287mg | 816mg | 16% |
| Fiber | 0g | 4.1g | 16% |
| Manganese | 0.054mg | 0.397mg | 15% |
| Vitamin B2 | 0.202mg | 0.032mg | 13% |
| Iron | 1.48mg | 0.54mg | 12% |
| Choline | 85.1mg | 16.5mg | 12% |
| Copper | 0.079mg | 0.178mg | 11% |
| Carbs | 1.5g | 27.88g | 9% |
| Saturated fat | 1.81g | 0.037g | 8% |
| Fats | 5.53g | 0.17g | 8% |
| Vitamin B6 | 0.4mg | 0.293mg | 8% |
| Monounsaturated fat | 2.62g | 0.006g | 7% |
| Folate | 3µg | 23µg | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Polyunsaturated fat | 0.54g | 0.076g | 3% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Magnesium | 14mg | 21mg | 2% |
| Vitamin B5 | 0.403mg | 0.314mg | 2% |
| Calories | 145kcal | 118kcal | 1% |
| Vitamin E | 0.25mg | 0.35mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 8mg | 17mg | 1% |
| Net carbs | 1.5g | 23.78g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Tryptophan | 0.251mg | 0.012mg | 0% |
| Threonine | 0.931mg | 0.054mg | 0% |
| Isoleucine | 0.918mg | 0.052mg | 0% |
| Leucine | 1.661mg | 0.096mg | 0% |
| Lysine | 1.775mg | 0.059mg | 0% |
| Methionine | 0.553mg | 0.021mg | 0% |
| Phenylalanine | 0.904mg | 0.071mg | 0% |
| Valine | 0.908mg | 0.062mg | 0% |
| Histidine | 0.75mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1268% |
| Contains more FatsFats | +3152.9% |
| Contains more OtherOther | +432.9% |
| Contains more CarbsCarbs | +1758.7% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +43566.7% |
| Contains more Poly. FatPolyunsaturated fat | +610.5% |
| Contains less Sat. FatSaturated fat | -98% |