Ham vs. Yolk — In-Depth Nutrition Comparison
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How are ham and yolk different?
- Ham is higher in vitamin B1; however, yolk is richer in choline, selenium, vitamin B12, vitamin B5, folate, and vitamin D.
- Daily need coverage for cholesterol for yolk is 344% higher.
- Ham contains 25 times more sodium than yolk. While ham contains 1203mg of sodium, yolk contains only 48mg.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Egg, yolk, raw, fresh are the varieties used in this article.
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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 MagnesiumMagnesium | +180% |
| Contains more PotassiumPotassium | +163.3% |
| Contains more ZincZinc | +25.2% |
| Contains more CalciumCalcium | +1512.5% |
| Contains more IronIron | +84.5% |
| Contains more PhosphorusPhosphorus | +99% |
| Contains less SodiumSodium | -96% |
| Contains more SeleniumSelenium | +187.2% |
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 B1Vitamin B1 | +328.4% |
| Contains more Vitamin B3Vitamin B3 | +16662.5% |
| Contains more Vitamin B6Vitamin B6 | +14.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +932% |
| Contains more Vitamin DVitamin D | +575% |
| Contains more Vitamin B2Vitamin B2 | +161.4% |
| Contains more Vitamin B5Vitamin B5 | +641.9% |
| Contains more Vitamin B12Vitamin B12 | +200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4766.7% |
| Contains more CholineCholine | +863.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 53mg | 1085mg | 344% |
| Choline | 85.1mg | 820.2mg | 134% |
| Selenium | 19.5µg | 56µg | 66% |
| Vitamin B12 | 0.65µg | 1.95µg | 54% |
| Vitamin B5 | 0.403mg | 2.99mg | 52% |
| Sodium | 1203mg | 48mg | 50% |
| Vitamin B1 | 0.754mg | 0.176mg | 48% |
| Vitamin A | 0µg | 381µg | 42% |
| Folate | 3µg | 146µg | 36% |
| Saturated fat | 1.81g | 9.551g | 35% |
| Fats | 5.53g | 26.54g | 32% |
| Phosphorus | 196mg | 390mg | 28% |
| Vitamin B3 | 4.023mg | 0.024mg | 25% |
| Vitamin B2 | 0.202mg | 0.528mg | 25% |
| Polyunsaturated fat | 0.54g | 4.204g | 24% |
| Vitamin D | 32IU | 218IU | 23% |
| Monounsaturated fat | 2.62g | 11.738g | 23% |
| Vitamin D | 0.8µg | 5.4µg | 23% |
| Iron | 1.48mg | 2.73mg | 16% |
| Vitamin E | 0.25mg | 2.58mg | 16% |
| Calcium | 8mg | 129mg | 12% |
| Protein | 20.93g | 15.86g | 10% |
| Calories | 145kcal | 322kcal | 9% |
| Potassium | 287mg | 109mg | 5% |
| Zinc | 2.88mg | 2.3mg | 5% |
| Vitamin B6 | 0.4mg | 0.35mg | 4% |
| Magnesium | 14mg | 5mg | 2% |
| Vitamin K | 0µg | 0.7µg | 1% |
| Carbs | 1.5g | 3.59g | 1% |
| Net carbs | 1.5g | 3.59g | N/A |
| Sugar | 0g | 0.56g | N/A |
| Copper | 0.079mg | 0.077mg | 0% |
| Manganese | 0.054mg | 0.055mg | 0% |
| Tryptophan | 0.251mg | 0.177mg | 0% |
| Threonine | 0.931mg | 0.687mg | 0% |
| Isoleucine | 0.918mg | 0.866mg | 0% |
| Leucine | 1.661mg | 1.399mg | 0% |
| Lysine | 1.775mg | 1.217mg | 0% |
| Methionine | 0.553mg | 0.378mg | 0% |
| Phenylalanine | 0.904mg | 0.681mg | 0% |
| Valine | 0.908mg | 0.949mg | 0% |
| Histidine | 0.75mg | 0.416mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.114g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32% |
| Contains more WaterWater | +29.4% |
| Contains more OtherOther | +157.1% |
| Contains more FatsFats | +379.9% |
| Contains more CarbsCarbs | +139.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81% |
| Contains more Mono. FatMonounsaturated fat | +348% |
| Contains more Poly. FatPolyunsaturated fat | +678.5% |
