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  6. Bran raw vs. Ham

Bran raw vs. Ham — In-Depth Nutrition Comparison

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What are the differences between bran raw and ham?

  • Bran raw is higher in manganese, phosphorus, fiber, magnesium, iron, selenium, copper, and vitamin B1, yet ham is higher in vitamin B12.
  • Bran raw's daily need coverage for manganese is 242% more.
  • The amount of sodium in bran raw is lower.
  • The glycemic index of ham is lower.

We used Oat bran, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Ham
Ham
0
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 +1578.6%
Contains more CalciumCalcium +625%
Contains more PotassiumPotassium +97.2%
Contains more IronIron +265.5%
Contains more CopperCopper +410.1%
Contains more PhosphorusPhosphorus +274.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +10325.9%
Contains more SeleniumSelenium +131.8%
~equal in Zinc ~2.88mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin EVitamin E +304%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B5Vitamin B5 +270.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +330.7%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.202mg

All nutrients comparison - raw data values

Nutrient Bran raw Ham DV% diff.
Manganese 5.63mg 0.054mg 242%
Phosphorus 734mg 196mg 77%
Fiber 15.4g 0g 62%
Magnesium 235mg 14mg 53%
Sodium 4mg 1203mg 52%
Iron 5.41mg 1.48mg 49%
Selenium 45.2µg 19.5µg 47%
Copper 0.403mg 0.079mg 36%
Vitamin B1 1.17mg 0.754mg 35%
Vitamin B12 0µg 0.65µg 27%
Carbs 66.22g 1.5g 22%
Vitamin B5 1.494mg 0.403mg 22%
Vitamin B3 0.934mg 4.023mg 19%
Cholesterol 0mg 53mg 18%
Vitamin B6 0.165mg 0.4mg 18%
Polyunsaturated fat 2.766g 0.54g 15%
Folate 52µg 3µg 12%
Choline 32.2mg 85.1mg 10%
Potassium 566mg 287mg 8%
Protein 17.3g 20.93g 7%
Calories 246kcal 145kcal 5%
Calcium 58mg 8mg 5%
Vitamin E 1.01mg 0.25mg 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin K 3.2µg 0µg 3%
Fats 7.03g 5.53g 2%
Zinc 3.11mg 2.88mg 2%
Saturated fat 1.328g 1.81g 2%
Vitamin B2 0.22mg 0.202mg 1%
Monounsaturated fat 2.376g 2.62g 1%
Protein per 100 calories 7g 14g N/A
Calories per 10 g protein 142kcal 69kcal N/A
Weight per 100 calories 41g 69g N/A
Unsaturated / Saturated Fat ratio 3.9 1.7 N/A
Net carbs 50.82g 1.5g N/A
Sugar 1.45g 0g N/A
Tryptophan 0.335mg 0.251mg 0%
Threonine 0.502mg 0.931mg 0%
Isoleucine 0.668mg 0.918mg 0%
Leucine 1.374mg 1.661mg 0%
Lysine 0.76mg 1.775mg 0%
Methionine 0.335mg 0.553mg 0%
Phenylalanine 0.908mg 0.904mg 0%
Valine 0.964mg 0.908mg 0%
Histidine 0.41mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 FatsFats +27.1%
Contains more CarbsCarbs +4314.7%
Contains more ProteinProtein +21%
Contains more WaterWater +933.1%
Contains more OtherOther +50.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -26.6%
Contains more Poly. FatPolyunsaturated fat +412.2%
Contains more Mono. FatMonounsaturated fat +10.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.