Olive vs. Ham — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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 | +∞% |
| Contains more CholineCholine | +726.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -21.8% |
| Contains more Mono. FatMonounsaturated fat | +201.1% |
| Contains more Poly. FatPolyunsaturated fat | +68.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Monounsaturated fat | 7.888g | 2.62g | 13% |
| Fiber | 3.2g | 0g | 13% |
| Vitamin E | 1.65mg | 0.25mg | 9% |
| Vitamin B5 | 0.015mg | 0.403mg | 8% |
| Potassium | 8mg | 287mg | 8% |
| Fats | 10.68g | 5.53g | 8% |
| Calcium | 88mg | 8mg | 8% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Saturated fat | 1.415g | 1.81g | 2% |
| Polyunsaturated fat | 0.911g | 0.54g | 2% |
| Calories | 115kcal | 145kcal | 2% |
| Vitamin A | 20µg | 0µg | 2% |
| Magnesium | 4mg | 14mg | 2% |
| Carbs | 6.26g | 1.5g | 2% |
| Manganese | 0.02mg | 0.054mg | 1% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Folate | 0µg | 3µg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
4%
44%
Minerals Daily Need Coverage Score
35%
55%
Comparison summary
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Olive contains less Sodium (difference - 468mg)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 0.395g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Ham is cheaper (difference - $3)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)