Jerky vs. Ham — In-Depth Nutrition Comparison
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What are the main differences between jerky and ham?
- Jerky is richer in iron, zinc, folate, phosphorus, and copper, yet ham is richer in vitamin B1, vitamin B6, and selenium.
- Ham's daily need coverage for vitamin B1 is 50% higher.
- Jerky has 45 times more folate than ham. Jerky has 134µg of folate, while ham has 3µg.
- Ham contains less saturated fat.
We used Snacks, beef jerky, chopped, and formed and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.
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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 | +264.3% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +108% |
| Contains more IronIron | +266.2% |
| Contains more CopperCopper | +187.3% |
| Contains more ZincZinc | +181.6% |
| Contains more PhosphorusPhosphorus | +107.7% |
| Contains more ManganeseManganese | +105.6% |
| Contains less SodiumSodium | -42.2% |
| Contains more SeleniumSelenium | +82.2% |
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 EVitamin E | +96% |
| Contains more Vitamin B12Vitamin B12 | +52.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4366.7% |
| Contains more CholineCholine | +28.2% |
| Contains more Vitamin DVitamin D | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +389.6% |
| Contains more Vitamin B2Vitamin B2 | +42.3% |
| Contains more Vitamin B3Vitamin B3 | +132.3% |
| Contains more Vitamin B5Vitamin B5 | +147.2% |
| Contains more Vitamin B6Vitamin B6 | +123.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.154mg | 0.754mg | 50% |
| Iron | 5.42mg | 1.48mg | 49% |
| Zinc | 8.11mg | 2.88mg | 48% |
| Saturated fat | 10.85g | 1.81g | 41% |
| Sodium | 2081mg | 1203mg | 38% |
| Folate | 134µg | 3µg | 33% |
| Fats | 25.6g | 5.53g | 31% |
| Phosphorus | 407mg | 196mg | 30% |
| Protein | 33.2g | 20.93g | 25% |
| Monounsaturated fat | 11.305g | 2.62g | 22% |
| Vitamin B6 | 0.179mg | 0.4mg | 17% |
| Selenium | 10.7µg | 19.5µg | 16% |
| Copper | 0.227mg | 0.079mg | 16% |
| Vitamin B12 | 0.99µg | 0.65µg | 14% |
| Vitamin B3 | 1.732mg | 4.023mg | 14% |
| Calories | 410kcal | 145kcal | 13% |
| Magnesium | 51mg | 14mg | 9% |
| Potassium | 597mg | 287mg | 9% |
| Fiber | 1.8g | 0g | 7% |
| Vitamin B5 | 0.163mg | 0.403mg | 5% |
| Vitamin B2 | 0.142mg | 0.202mg | 5% |
| Choline | 109.1mg | 85.1mg | 4% |
| Polyunsaturated fat | 1.011g | 0.54g | 3% |
| Vitamin D | 0.3µg | 0.8µg | 3% |
| Vitamin D | 11IU | 32IU | 3% |
| Carbs | 11g | 1.5g | 3% |
| Manganese | 0.111mg | 0.054mg | 2% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Cholesterol | 48mg | 53mg | 2% |
| Vitamin E | 0.49mg | 0.25mg | 2% |
| Calcium | 20mg | 8mg | 1% |
| Net carbs | 9.2g | 1.5g | N/A |
| Sugar | 9g | 0g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.6% |
| Contains more FatsFats | +362.9% |
| Contains more CarbsCarbs | +633.3% |
| Contains more OtherOther | +56.5% |
| Contains more WaterWater | +189.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +331.5% |
| Contains more Poly. FatPolyunsaturated fat | +87.2% |
| Contains less Sat. FatSaturated fat | -83.3% |
