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Potato pancake vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between potato pancake and ham?

  • Potato pancake is richer in vitamin C, fiber, and copper, yet ham is richer in vitamin B1, zinc, selenium, vitamin B12, and vitamin B3.
  • Ham's daily need coverage for vitamin B1 is 50% higher.
  • Ham contains less cholesterol.

We used Potato pancakes and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Potato pancake 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Ham
Ham
3
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 MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +116.7%
Contains more IronIron +12.8%
Contains more CopperCopper +127.8%
Contains less SodiumSodium -36.5%
Contains more ManganeseManganese +381.5%
Contains more ZincZinc +311.4%
Contains more PhosphorusPhosphorus +53.1%
Contains more SeleniumSelenium +119.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Ham
Ham
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +87.8%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1266.7%
Contains more Vitamin DVitamin D +166.7%
Contains more Vitamin B1Vitamin B1 +377.2%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin B3Vitamin B3 +140.6%
Contains more Vitamin B12Vitamin B12 +124.1%
Contains more CholineCholine +14.7%
~equal in Vitamin E ~0.25mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Ham
Ham
3
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 +166.9%
Contains more CarbsCarbs +1754%
Contains more ProteinProtein +244.2%
Contains more WaterWater +41.7%
Contains more OtherOther +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Ham
Ham
1
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 more Mono. FatMonounsaturated fat +42.4%
Contains more Poly. FatPolyunsaturated fat +1291.9%
Contains less Sat. FatSaturated fat -27.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato pancake Ham
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato pancake Ham DV% diff.
Vitamin B1 0.158mg 0.754mg 50%
Polyunsaturated fat 7.516g 0.54g 47%
Vitamin C 27.6mg 0mg 31%
Protein 6.08g 20.93g 30%
Zinc 0.7mg 2.88mg 20%
Sodium 764mg 1203mg 19%
Selenium 8.9µg 19.5µg 19%
Vitamin B12 0.29µg 0.65µg 15%
Vitamin B3 1.672mg 4.023mg 15%
Cholesterol 95mg 53mg 14%
Fats 14.76g 5.53g 14%
Fiber 3.3g 0g 13%
Copper 0.18mg 0.079mg 11%
Folate 41µg 3µg 10%
Phosphorus 128mg 196mg 10%
Potassium 622mg 287mg 10%
Manganese 0.26mg 0.054mg 9%
Carbs 27.81g 1.5g 9%
Starch 20.88g 9%
Vitamin B5 0.757mg 0.403mg 7%
Calories 268kcal 145kcal 6%
Magnesium 36mg 14mg 5%
Vitamin B6 0.448mg 0.4mg 4%
Vitamin A 32µg 0µg 4%
Vitamin D 0.3µg 0.8µg 3%
Saturated fat 2.496g 1.81g 3%
Vitamin D 11IU 32IU 3%
Monounsaturated fat 3.73g 2.62g 3%
Calcium 32mg 8mg 2%
Vitamin K 2.7µg 0µg 2%
Vitamin B2 0.173mg 0.202mg 2%
Choline 74.2mg 85.1mg 2%
Iron 1.67mg 1.48mg 2%
Fructose 0.56g 1%
Net carbs 24.51g 1.5g N/A
Sugar 1.79g 0g N/A
Vitamin E 0.23mg 0.25mg 0%
Tryptophan 0.087mg 0.251mg 0%
Threonine 0.24mg 0.931mg 0%
Isoleucine 0.28mg 0.918mg 0%
Leucine 0.442mg 1.661mg 0%
Lysine 0.389mg 1.775mg 0%
Methionine 0.137mg 0.553mg 0%
Phenylalanine 0.3mg 0.904mg 0%
Valine 0.369mg 0.908mg 0%
Histidine 0.141mg 0.75mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Which food is preferable for your diet?

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

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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
37%
Potato pancake
44%
Ham
Minerals Daily Need Coverage Score
47%
Potato pancake
55%
Ham

Comparison summary

Which food contains less Sodium?
Potato pancake
Potato pancake contains less Sodium (difference - 439mg)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.79g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 0.686g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.