Hamburger vs. Ham — In-Depth Nutrition Comparison
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The main differences between hamburgers and ham
- Hamburgers have more vitamin B12, iron, folate, calcium, and vitamin B3; however, ham has more vitamin B1, vitamin B6, and phosphorus.
- Daily need coverage for vitamin B1 for ham is 45% higher.
- Ham has 19 times less folate than hamburgers. Hamburgers have 56µg of folate, while ham has 3µg.
- Ham is lower in saturated fat.
- Hamburgers have a higher glycemic index than ham.
Food types used in this article are Fast foods, hamburger; double, regular, patty; plain and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 | +42.9% |
| Contains more CalciumCalcium | +1175% |
| Contains more IronIron | +94.6% |
| Contains more CopperCopper | +15.2% |
| Contains less SodiumSodium | -65.6% |
| Contains more ManganeseManganese | +301.9% |
| Contains more PotassiumPotassium | +27% |
| Contains more PhosphorusPhosphorus | +44.1% |
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.
| Contains more Vitamin B2Vitamin B2 | +23.8% |
| Contains more Vitamin B3Vitamin B3 | +33.4% |
| Contains more Vitamin B12Vitamin B12 | +121.5% |
| Contains more FolateFolate | +1766.7% |
| Contains more Vitamin B1Vitamin B1 | +247.5% |
| Contains more Vitamin B5Vitamin B5 | +30% |
| Contains more Vitamin B6Vitamin B6 | +97% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.217mg | 0.754mg | 45% |
| Selenium | 19.5µg | 35% | |
| Sodium | 414mg | 1203mg | 34% |
| Vitamin B12 | 1.44µg | 0.65µg | 33% |
| Iron | 2.88mg | 1.48mg | 18% |
| Saturated fat | 5.096g | 1.81g | 15% |
| Choline | 85.1mg | 15% | |
| Vitamin B6 | 0.203mg | 0.4mg | 15% |
| Fats | 14.36g | 5.53g | 14% |
| Folate | 56µg | 3µg | 13% |
| Phosphorus | 136mg | 196mg | 9% |
| Calcium | 102mg | 8mg | 9% |
| Vitamin B3 | 5.365mg | 4.023mg | 8% |
| Protein | 17.08g | 20.93g | 8% |
| Calories | 295kcal | 145kcal | 8% |
| Carbs | 24.1g | 1.5g | 8% |
| Monounsaturated fat | 5.495g | 2.62g | 7% |
| Manganese | 0.217mg | 0.054mg | 7% |
| Vitamin B2 | 0.25mg | 0.202mg | 4% |
| Vitamin D | 0.8µg | 4% | |
| Fiber | 0.9g | 0g | 4% |
| Vitamin D | 32IU | 4% | |
| Fructose | 2.03g | 3% | |
| Potassium | 226mg | 287mg | 2% |
| Cholesterol | 47mg | 53mg | 2% |
| Vitamin B5 | 0.31mg | 0.403mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.38g | 0.54g | 1% |
| Magnesium | 20mg | 14mg | 1% |
| Copper | 0.091mg | 0.079mg | 1% |
| Net carbs | 23.2g | 1.5g | N/A |
| Sugar | 4.15g | 0g | N/A |
| Zinc | 2.87mg | 2.88mg | 0% |
| Trans fat | 0.814g | N/A | |
| Tryptophan | 0.206mg | 0.251mg | 0% |
| Threonine | 0.666mg | 0.931mg | 0% |
| Isoleucine | 0.716mg | 0.918mg | 0% |
| Leucine | 1.319mg | 1.661mg | 0% |
| Lysine | 1.226mg | 1.775mg | 0% |
| Methionine | 0.37mg | 0.553mg | 0% |
| Phenylalanine | 0.677mg | 0.904mg | 0% |
| Valine | 0.823mg | 0.908mg | 0% |
| Histidine | 0.505mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +159.7% |
| Contains more CarbsCarbs | +1506.7% |
| Contains more ProteinProtein | +22.5% |
| Contains more WaterWater | +58.6% |
| Contains more OtherOther | +144.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +109.7% |
| Contains less Sat. FatSaturated fat | -64.5% |
| Contains more Poly. FatPolyunsaturated fat | +42.1% |
