Pasta vs. Ham — In-Depth Nutrition Comparison
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How are pasta and ham different?
- Pasta is richer in folate, while ham is higher in vitamin B1, vitamin B6, vitamin B12, zinc, phosphorus, vitamin B3, and potassium.
- Ham covers your daily need for sodium, 52% more than pasta.
- Pasta contains 21 times more folate than ham. Pasta contains 64µg of folate, while ham contains 3µg.
- Pasta is lower in saturated fat.
- Pasta has a higher glycemic index (49) than ham (0).
Pasta, fresh-refrigerated, plain, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.
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.
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CopperCopper | +17.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +314.8% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +1095.8% |
| Contains more IronIron | +29.8% |
| Contains more ZincZinc | +414.3% |
| Contains more PhosphorusPhosphorus | +211.1% |
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 AVitamin A | +∞% |
| Contains more FolateFolate | +2033.3% |
| Contains more Vitamin B1Vitamin B1 | +260.8% |
| Contains more Vitamin B2Vitamin B2 | +34.7% |
| Contains more Vitamin B3Vitamin B3 | +305.5% |
| Contains more Vitamin B5Vitamin B5 | +120.2% |
| Contains more Vitamin B6Vitamin B6 | +1076.5% |
| Contains more Vitamin B12Vitamin B12 | +364.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 6mg | 1203mg | 52% |
| Vitamin B1 | 0.209mg | 0.754mg | 45% |
| Selenium | 19.5µg | 35% | |
| Protein | 5.15g | 20.93g | 32% |
| Vitamin B6 | 0.034mg | 0.4mg | 28% |
| Zinc | 0.56mg | 2.88mg | 21% |
| Vitamin B12 | 0.14µg | 0.65µg | 21% |
| Phosphorus | 63mg | 196mg | 19% |
| Vitamin B3 | 0.992mg | 4.023mg | 19% |
| Folate | 64µg | 3µg | 15% |
| Choline | 85.1mg | 15% | |
| Potassium | 24mg | 287mg | 8% |
| Carbs | 24.93g | 1.5g | 8% |
| Saturated fat | 0.15g | 1.81g | 8% |
| Manganese | 0.224mg | 0.054mg | 7% |
| Fats | 1.05g | 5.53g | 7% |
| Cholesterol | 33mg | 53mg | 7% |
| Monounsaturated fat | 0.124g | 2.62g | 6% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 4% | |
| Vitamin B2 | 0.15mg | 0.202mg | 4% |
| Vitamin B5 | 0.183mg | 0.403mg | 4% |
| Iron | 1.14mg | 1.48mg | 4% |
| Copper | 0.093mg | 0.079mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.429g | 0.54g | 1% |
| Calories | 131kcal | 145kcal | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Magnesium | 18mg | 14mg | 1% |
| Net carbs | 24.93g | 1.5g | N/A |
| Calcium | 6mg | 8mg | 0% |
| Tryptophan | 0.065mg | 0.251mg | 0% |
| Threonine | 0.134mg | 0.931mg | 0% |
| Isoleucine | 0.197mg | 0.918mg | 0% |
| Leucine | 0.348mg | 1.661mg | 0% |
| Lysine | 0.097mg | 1.775mg | 0% |
| Methionine | 0.079mg | 0.553mg | 0% |
| Phenylalanine | 0.247mg | 0.904mg | 0% |
| Valine | 0.217mg | 0.908mg | 0% |
| Histidine | 0.103mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1562% |
| Contains more ProteinProtein | +306.4% |
| Contains more FatsFats | +426.7% |
| Contains more OtherOther | +1309.7% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.7% |
| Contains more Mono. FatMonounsaturated fat | +2012.9% |
| Contains more Poly. FatPolyunsaturated fat | +25.9% |
