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  6. Millet raw vs. Ham

Millet raw vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between millet raw and ham

  • Millet raw has more copper, manganese, fiber, magnesium, folate, and iron; however, ham is higher in selenium, vitamin B1, and vitamin B12.
  • Millet raw covers your daily copper needs 75% more than ham.
  • Millet raw has less sodium.
  • The glycemic index of millet raw is higher.

Food varieties used in this article are Millet, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Ham
Ham
3
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 MagnesiumMagnesium +714.3%
Contains more IronIron +103.4%
Contains more CopperCopper +849.4%
Contains more PhosphorusPhosphorus +45.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +2922.2%
Contains more PotassiumPotassium +47.2%
Contains more ZincZinc +71.4%
Contains more SeleniumSelenium +622.2%
~equal in Calcium ~8mg

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.
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Ham
Ham
5
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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B5Vitamin B5 +110.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2733.3%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +79.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Millet raw Ham DV% diff.
Copper 0.75mg 0.079mg 75%
Manganese 1.632mg 0.054mg 69%
Sodium 5mg 1203mg 52%
Fiber 8.5g 0g 34%
Selenium 2.7µg 19.5µg 31%
Vitamin B1 0.421mg 0.754mg 28%
Vitamin B12 0µg 0.65µg 27%
Carbs 72.85g 1.5g 24%
Magnesium 114mg 14mg 24%
Folate 85µg 3µg 21%
Protein 11.02g 20.93g 20%
Iron 3.01mg 1.48mg 19%
Cholesterol 0mg 53mg 18%
Choline 85.1mg 15%
Phosphorus 285mg 196mg 13%
Calories 378kcal 145kcal 12%
Zinc 1.68mg 2.88mg 11%
Polyunsaturated fat 2.134g 0.54g 11%
Vitamin B5 0.848mg 0.403mg 9%
Vitamin B2 0.29mg 0.202mg 7%
Monounsaturated fat 0.773g 2.62g 5%
Saturated fat 0.723g 1.81g 5%
Vitamin D 0µg 0.8µg 4%
Vitamin B3 4.72mg 4.023mg 4%
Vitamin D 0IU 32IU 4%
Potassium 195mg 287mg 3%
Fats 4.22g 5.53g 2%
Vitamin E 0.05mg 0.25mg 1%
Vitamin K 0.9µg 0µg 1%
Vitamin B6 0.384mg 0.4mg 1%
Net carbs 64.35g 1.5g N/A
Calcium 8mg 8mg 0%
Tryptophan 0.119mg 0.251mg 0%
Threonine 0.353mg 0.931mg 0%
Isoleucine 0.465mg 0.918mg 0%
Leucine 1.4mg 1.661mg 0%
Lysine 0.212mg 1.775mg 0%
Methionine 0.221mg 0.553mg 0%
Phenylalanine 0.58mg 0.904mg 0%
Valine 0.578mg 0.908mg 0%
Histidine 0.236mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Ham
Ham
4
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 +4756.7%
Contains more ProteinProtein +89.9%
Contains more FatsFats +31%
Contains more WaterWater +680.5%
Contains more OtherOther +34.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Ham
Ham
1
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 -60.1%
Contains more Poly. FatPolyunsaturated fat +295.2%
Contains more Mono. FatMonounsaturated fat +238.9%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.