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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
:
8
Ham
Contains more Calcium +1462.5%
Contains less Sodium -96.3%
Contains more Iron +4833.3%
Contains more Magnesium +27.3%
Contains more Phosphorus +106.3%
Contains more Potassium +91.3%
Contains more Zinc +585.7%
Contains more Copper +690%
Contains more Manganese +1700%
Contains more Selenium +490.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1462.5%
Contains less Sodium -96.3%
Contains more Iron +4833.3%
Contains more Magnesium +27.3%
Contains more Phosphorus +106.3%
Contains more Potassium +91.3%
Contains more Zinc +585.7%
Contains more Copper +690%
Contains more Manganese +1700%
Contains more Selenium +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
:
7
Ham
Contains more Vitamin A +∞%
Contains more Vitamin D +50%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +4225.8%
Contains more Vitamin B5 +11.6%
Contains more Vitamin B6 +981.1%
Contains more Vitamin B12 +38.3%
Equal in Vitamin B2 - 0.202
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
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 A +∞%
Contains more Vitamin D +50%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +4225.8%
Contains more Vitamin B5 +11.6%
Contains more Vitamin B6 +981.1%
Contains more Vitamin B12 +38.3%
Equal in Vitamin B2 - 0.202

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
:
2
Ham
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +845.8%
Contains more Polyunsaturated fat +1442.9%
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +845.8%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Equal

All nutrients comparison - raw data values

Nutrient Milk Ham Opinion
Net carbs 4.99g 1.5g Milk
Protein 3.37g 20.93g Ham
Fats 0.97g 5.53g Ham
Carbs 4.99g 1.5g Milk
Calories 42kcal 145kcal Ham
Sugar 5.2g 0g Ham
Calcium 125mg 8mg Milk
Iron 0.03mg 1.48mg Ham
Magnesium 11mg 14mg Ham
Phosphorus 95mg 196mg Ham
Potassium 150mg 287mg Ham
Sodium 44mg 1203mg Milk
Zinc 0.42mg 2.88mg Ham
Copper 0.01mg 0.079mg Ham
Manganese 0.003mg 0.054mg Ham
Selenium 3.3µg 19.5µg Ham
Vitamin A 196IU 0IU Milk
Vitamin A RAE 58µg 0µg Milk
Vitamin E 0.01mg 0.25mg Ham
Vitamin D 48IU 32IU Milk
Vitamin D 1.2µg 0.8µg Milk
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
Folate 5µg 3µg Milk
Vitamin B12 0.47µg 0.65µg Ham
Vitamin K 0.1µg 0µg Milk
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
Cholesterol 5mg 53mg Milk
Saturated Fat 0.633g 1.81g Milk
Monounsaturated Fat 0.277g 2.62g Ham
Polyunsaturated fat 0.035g 0.54g Ham
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Milk
45%
Ham
Minerals Daily Need Coverage Score
14%
Milk
55%
Ham

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 1159mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 48mg)
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?
?
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. 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.