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Olive vs. Ham — In-Depth Nutrition Comparison

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What are the differences between olive and ham?

  • Olive is higher in iron and copper, yet ham is higher in vitamin B1, selenium, vitamin B6, phosphorus, vitamin B12, vitamin B3, and zinc.
  • Ham's daily need coverage for vitamin B1 is 63% more.
  • Olive has 3 times more copper than ham. While olive has 0.251mg of copper, ham has only 0.079mg.
  • The amount of sodium in olive is lower.

We used Olives, ripe, canned (small-extra large) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Olive 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.
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Ham
Ham
6
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 +1000%
Contains more IronIron +123%
Contains more CopperCopper +217.7%
Contains less SodiumSodium -38.9%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +3487.5%
Contains more ZincZinc +1209.1%
Contains more PhosphorusPhosphorus +6433.3%
Contains more ManganeseManganese +170%
Contains more SeleniumSelenium +2066.7%

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.
Olive
Olive
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Ham
Ham
8
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +560%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25033.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +10773%
Contains more Vitamin B5Vitamin B5 +2586.7%
Contains more Vitamin B6Vitamin B6 +4344.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Olive Ham DV% diff.
Vitamin B1 0.003mg 0.754mg 63%
Protein 0.84g 20.93g 40%
Selenium 0.9µg 19.5µg 34%
Vitamin B6 0.009mg 0.4mg 30%
Phosphorus 3mg 196mg 28%
Vitamin B12 0µg 0.65µg 27%
Vitamin B3 0.037mg 4.023mg 25%
Zinc 0.22mg 2.88mg 24%
Iron 3.3mg 1.48mg 23%
Sodium 735mg 1203mg 20%
Copper 0.251mg 0.079mg 19%
Cholesterol 0mg 53mg 18%
Vitamin B2 0mg 0.202mg 16%
Choline 10.3mg 85.1mg 14%
Fiber 3.2g 0g 13%
Monounsaturated fat 7.888g 2.62g 13%
Vitamin E 1.65mg 0.25mg 9%
Fats 10.68g 5.53g 8%
Calcium 88mg 8mg 8%
Potassium 8mg 287mg 8%
Vitamin B5 0.015mg 0.403mg 8%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Calories 115kcal 145kcal 2%
Carbs 6.26g 1.5g 2%
Magnesium 4mg 14mg 2%
Vitamin A 20µg 0µg 2%
Saturated fat 1.415g 1.81g 2%
Polyunsaturated fat 0.911g 0.54g 2%
Vitamin C 0.9mg 0mg 1%
Manganese 0.02mg 0.054mg 1%
Vitamin K 1.4µg 0µg 1%
Folate 0µg 3µg 1%
Protein per 100 calories 0.73g 14g N/A
Calories per 10 g protein 1369kcal 69kcal N/A
Weight per 100 calories 87g 69g N/A
Unsaturated / Saturated Fat ratio 6.2 1.7 N/A
Net carbs 3.06g 1.5g N/A
Tryptophan 0.251mg 0%
Threonine 0.026mg 0.931mg 0%
Isoleucine 0.031mg 0.918mg 0%
Leucine 0.05mg 1.661mg 0%
Lysine 0.032mg 1.775mg 0%
Methionine 0.012mg 0.553mg 0%
Phenylalanine 0.029mg 0.904mg 0%
Valine 0.038mg 0.908mg 0%
Histidine 0.023mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Ham
Ham
2
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 +93.1%
Contains more CarbsCarbs +317.3%
Contains more WaterWater +18.2%
Contains more ProteinProtein +2391.7%
Contains more OtherOther +96%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Ham
Ham
0
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 -21.8%
Contains more Mono. FatMonounsaturated fat +201.1%
Contains more Poly. FatPolyunsaturated fat +68.7%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.