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.
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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.
| 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% |
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% |
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% |
