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Milk vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between Milk and Ham?

  • Milk has less Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Zinc, Iron, Phosphorus, and Choline than Ham.
  • Ham's daily need coverage for Vitamin B1 is 61% higher.
  • Milk contains less Cholesterol.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Milk vs Ham infographic
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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.
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Ham
Ham
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more CalciumCalcium +1462.5%
Contains less SodiumSodium -96.3%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +91.3%
Contains more IronIron +4833.3%
Contains more CopperCopper +690%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +106.3%
Contains more ManganeseManganese +1700%
Contains more SeleniumSelenium +490.9%

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.
Milk
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Ham
Ham
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +3670%
Contains more Vitamin B3Vitamin B3 +4225.8%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +981.1%
Contains more Vitamin B12Vitamin B12 +38.3%
Contains more CholineCholine +380.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Ham
Ham
3
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 CarbsCarbs +232.7%
Contains more WaterWater +32.9%
Contains more ProteinProtein +521.1%
Contains more FatsFats +470.1%
Contains more OtherOther +482.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Ham
Ham
2
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated Fat -65%
Contains more Mono. FatMonounsaturated Fat +845.8%
Contains more Poly. FatPolyunsaturated fat +1442.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Ham Opinion
Calories 42kcal 145kcal Ham
Protein 3.37g 20.93g Ham
Fats 0.97g 5.53g Ham
Net carbs 4.99g 1.5g Milk
Carbs 4.99g 1.5g Milk
Cholesterol 5mg 53mg Milk
Vitamin D 48IU 32IU Milk
Magnesium 11mg 14mg Ham
Calcium 125mg 8mg Milk
Potassium 150mg 287mg Ham
Iron 0.03mg 1.48mg Ham
Sugar 5.2g 0g Ham
Copper 0.01mg 0.079mg Ham
Zinc 0.42mg 2.88mg Ham
Phosphorus 95mg 196mg Ham
Sodium 44mg 1203mg Milk
Vitamin A 196IU 0IU Milk
Vitamin A 58µg 0µg Milk
Vitamin E 0.01mg 0.25mg Ham
Vitamin D 1.2µg 0.8µg Milk
Manganese 0.003mg 0.054mg Ham
Selenium 3.3µg 19.5µg Ham
Vitamin B1 0.02mg 0.754mg Ham
Vitamin B2 0.185mg 0.202mg Ham
Vitamin B3 0.093mg 4.023mg Ham
Vitamin B5 0.361mg 0.403mg Ham
Vitamin B6 0.037mg 0.4mg Ham
Vitamin B12 0.47µg 0.65µg Ham
Vitamin K 0.1µg 0µg Milk
Folate 5µg 3µg Milk
Choline 17.7mg 85.1mg Ham
Saturated Fat 0.633g 1.81g Milk
Monounsaturated Fat 0.277g 2.62g Ham
Polyunsaturated fat 0.035g 0.54g Ham
Tryptophan 0.043mg 0.251mg Ham
Threonine 0.143mg 0.931mg Ham
Isoleucine 0.174mg 0.918mg Ham
Leucine 0.319mg 1.661mg Ham
Lysine 0.282mg 1.775mg Ham
Methionine 0.088mg 0.553mg Ham
Phenylalanine 0.174mg 0.904mg Ham
Valine 0.22mg 0.908mg Ham
Histidine 0.101mg 0.75mg Ham
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

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

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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
15%
Milk
45%
Ham
Minerals Daily Need Coverage Score
14%
Milk
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 1159mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 1.177g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 31)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.1)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.