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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
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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.
Olive
4
:
6
Ham
Contains more Calcium +1000%
Contains more Iron +123%
Contains less Sodium -38.9%
Contains more Copper +217.7%
Contains more Magnesium +250%
Contains more Phosphorus +6433.3%
Contains more Potassium +3487.5%
Contains more Zinc +1209.1%
Contains more Manganese +170%
Contains more Selenium +2066.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1000%
Contains more Iron +123%
Contains less Sodium -38.9%
Contains more Copper +217.7%
Contains more Magnesium +250%
Contains more Phosphorus +6433.3%
Contains more Potassium +3487.5%
Contains more Zinc +1209.1%
Contains more Manganese +170%
Contains more Selenium +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
4
:
8
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +560%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +25033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +10773%
Contains more Vitamin B5 +2586.7%
Contains more Vitamin B6 +4344.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 E +560%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +25033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +10773%
Contains more Vitamin B5 +2586.7%
Contains more Vitamin B6 +4344.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
3
:
0
Ham
Contains less Saturated Fat -21.8%
Contains more Monounsaturated Fat +201.1%
Contains more Polyunsaturated fat +68.7%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -21.8%
Contains more Monounsaturated Fat +201.1%
Contains more Polyunsaturated 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.
Olive Ham
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Olive Ham Opinion
Net carbs 3.06g 1.5g Olive
Protein 0.84g 20.93g Ham
Fats 10.68g 5.53g Olive
Carbs 6.26g 1.5g Olive
Calories 115kcal 145kcal Ham
Fiber 3.2g 0g Olive
Calcium 88mg 8mg Olive
Iron 3.3mg 1.48mg Olive
Magnesium 4mg 14mg Ham
Phosphorus 3mg 196mg Ham
Potassium 8mg 287mg Ham
Sodium 735mg 1203mg Olive
Zinc 0.22mg 2.88mg Ham
Copper 0.251mg 0.079mg Olive
Manganese 0.02mg 0.054mg Ham
Selenium 0.9µg 19.5µg Ham
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.25mg Olive
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.754mg Ham
Vitamin B2 0mg 0.202mg Ham
Vitamin B3 0.037mg 4.023mg Ham
Vitamin B5 0.015mg 0.403mg Ham
Vitamin B6 0.009mg 0.4mg Ham
Folate 0µg 3µg Ham
Vitamin B12 0µg 0.65µg Ham
Vitamin K 1.4µg 0µg Olive
Tryptophan 0.251mg Ham
Threonine 0.026mg 0.931mg Ham
Isoleucine 0.031mg 0.918mg Ham
Leucine 0.05mg 1.661mg Ham
Lysine 0.032mg 1.775mg Ham
Methionine 0.012mg 0.553mg Ham
Phenylalanine 0.029mg 0.904mg Ham
Valine 0.038mg 0.908mg Ham
Histidine 0.023mg 0.75mg Ham
Cholesterol 0mg 53mg Olive
Saturated Fat 1.415g 1.81g Olive
Monounsaturated Fat 7.888g 2.62g Olive
Polyunsaturated fat 0.911g 0.54g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Olive
45%
Ham
Minerals Daily Need Coverage Score
35%
Olive
55%
Ham

Comparison summary

Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 468mg)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 0.395g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Ham
Ham is cheaper (difference - $3)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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.