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  6. Jerky vs. Ham

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.

Infographic

Jerky vs Ham 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.
Jerky
Jerky
8
:
2
Ham
Ham
Contains more Calcium +150%
Contains more Iron +266.2%
Contains more Magnesium +264.3%
Contains more Phosphorus +107.7%
Contains more Potassium +108%
Contains more Zinc +181.6%
Contains more Copper +187.3%
Contains more Manganese +105.6%
Contains less Sodium -42.2%
Contains more Selenium +82.2%
Jerky
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 204% 37% 175% 53% 272% 222% 76% 15% 59%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +150%
Contains more Iron +266.2%
Contains more Magnesium +264.3%
Contains more Phosphorus +107.7%
Contains more Potassium +108%
Contains more Zinc +181.6%
Contains more Copper +187.3%
Contains more Manganese +105.6%
Contains less Sodium -42.2%
Contains more Selenium +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.
Jerky
Jerky
4
:
6
Ham
Ham
Contains more Vitamin E +96%
Contains more Folate +4366.7%
Contains more Vitamin B12 +52.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +166.7%
Contains more Vitamin B1 +389.6%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B3 +132.3%
Contains more Vitamin B5 +147.2%
Contains more Vitamin B6 +123.5%
Jerky
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 9% 0% 39% 33% 33% 10% 42% 101% 124% 6%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin E +96%
Contains more Folate +4366.7%
Contains more Vitamin B12 +52.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +166.7%
Contains more Vitamin B1 +389.6%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B3 +132.3%
Contains more Vitamin B5 +147.2%
Contains more Vitamin B6 +123.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
4
:
1
Ham
Ham
Contains more Protein +58.6%
Contains more Fats +362.9%
Contains more Carbs +633.3%
Contains more Other +56.5%
Contains more Water +189.7%
Jerky
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Protein +58.6%
Contains more Fats +362.9%
Contains more Carbs +633.3%
Contains more Other +56.5%
Contains more Water +189.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +331.5%
Contains more Polyunsaturated fat +87.2%
Contains less Saturated Fat -83.3%
Jerky
47% 49% 4%
Saturated Fat: 10.85 g
Monounsaturated Fat: 11.305 g
Polyunsaturated fat: 1.011 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +331.5%
Contains more Polyunsaturated fat +87.2%
Contains less Saturated Fat -83.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerky Ham
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerky Ham Opinion
Net carbs 9.2g 1.5g Jerky
Protein 33.2g 20.93g Jerky
Fats 25.6g 5.53g Jerky
Carbs 11g 1.5g Jerky
Calories 410kcal 145kcal Jerky
Sugar 9g 0g Ham
Fiber 1.8g 0g Jerky
Calcium 20mg 8mg Jerky
Iron 5.42mg 1.48mg Jerky
Magnesium 51mg 14mg Jerky
Phosphorus 407mg 196mg Jerky
Potassium 597mg 287mg Jerky
Sodium 2081mg 1203mg Ham
Zinc 8.11mg 2.88mg Jerky
Copper 0.227mg 0.079mg Jerky
Manganese 0.111mg 0.054mg Jerky
Selenium 10.7µg 19.5µg Ham
Vitamin E 0.49mg 0.25mg Jerky
Vitamin D 11IU 32IU Ham
Vitamin D 0.3µg 0.8µg Ham
Vitamin B1 0.154mg 0.754mg Ham
Vitamin B2 0.142mg 0.202mg Ham
Vitamin B3 1.732mg 4.023mg Ham
Vitamin B5 0.163mg 0.403mg Ham
Vitamin B6 0.179mg 0.4mg Ham
Folate 134µg 3µg Jerky
Vitamin B12 0.99µg 0.65µg Jerky
Vitamin K 2.3µg 0µg Jerky
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 48mg 53mg Jerky
Saturated Fat 10.85g 1.81g Ham
Monounsaturated Fat 11.305g 2.62g Jerky
Polyunsaturated fat 1.011g 0.54g Jerky

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Jerky
45%
Ham
Minerals Daily Need Coverage Score
111%
Jerky
55%
Ham

Comparison summary

Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is lower in Cholesterol?
Jerky
Jerky is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 9g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 878mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 9.04g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $3.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.