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Powdered milk vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between Powdered milk and Ham?

  • Powdered milk is richer in Vitamin B12, Calcium, Phosphorus, Vitamin B2, Vitamin B5, Potassium, and Vitamin A RAE, yet Ham is richer in Vitamin B1.
  • Powdered milk's daily need coverage for Vitamin B12 is 108% higher.
  • Ham contains less Saturated Fat.

We used Milk, dry, whole, without added vitamin D and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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 +507.1%
Contains more CalciumCalcium +11300%
Contains more PotassiumPotassium +363.4%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +295.9%
Contains less SodiumSodium -69.2%
Contains more IronIron +214.9%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +19.6%
~equal in Copper ~0.079mg

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 29% 56% 12% 15% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Ham
Ham
4
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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +132%
Contains more Vitamin B2Vitamin B2 +496.5%
Contains more Vitamin B5Vitamin B5 +463.5%
Contains more Vitamin B12Vitamin B12 +400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1133.3%
Contains more CholineCholine +38%
Contains more Vitamin DVitamin D +60%
Contains more Vitamin B1Vitamin B1 +166.4%
Contains more Vitamin B3Vitamin B3 +522.8%
Contains more Vitamin B6Vitamin B6 +32.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Ham
Ham
1
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 ProteinProtein +25.8%
Contains more FatsFats +383%
Contains more CarbsCarbs +2461.3%
Contains more OtherOther +39.1%
Contains more WaterWater +2639.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated Fat: Sat. Fat 16.742 g
Monounsaturated Fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 +202.4%
Contains more Poly. FatPolyunsaturated fat +23.1%
Contains less Sat. FatSaturated Fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Powdered milk Ham Opinion
Calories 496kcal 145kcal Powdered milk
Protein 26.32g 20.93g Powdered milk
Fats 26.71g 5.53g Powdered milk
Vitamin C 8.6mg 0mg Powdered milk
Net carbs 38.42g 1.5g Powdered milk
Carbs 38.42g 1.5g Powdered milk
Cholesterol 97mg 53mg Ham
Vitamin D 20IU 32IU Ham
Magnesium 85mg 14mg Powdered milk
Calcium 912mg 8mg Powdered milk
Potassium 1330mg 287mg Powdered milk
Iron 0.47mg 1.48mg Ham
Sugar 38.42g 0g Ham
Copper 0.08mg 0.079mg Powdered milk
Zinc 3.34mg 2.88mg Powdered milk
Phosphorus 776mg 196mg Powdered milk
Sodium 371mg 1203mg Powdered milk
Vitamin A 934IU 0IU Powdered milk
Vitamin A RAE 258µg 0µg Powdered milk
Vitamin E 0.58mg 0.25mg Powdered milk
Vitamin D 0.5µg 0.8µg Ham
Manganese 0.04mg 0.054mg Ham
Selenium 16.3µg 19.5µg Ham
Vitamin B1 0.283mg 0.754mg Ham
Vitamin B2 1.205mg 0.202mg Powdered milk
Vitamin B3 0.646mg 4.023mg Ham
Vitamin B5 2.271mg 0.403mg Powdered milk
Vitamin B6 0.302mg 0.4mg Ham
Vitamin B12 3.25µg 0.65µg Powdered milk
Vitamin K 2.2µg 0µg Powdered milk
Folate 37µg 3µg Powdered milk
Choline 117.4mg 85.1mg Powdered milk
Saturated Fat 16.742g 1.81g Ham
Monounsaturated Fat 7.924g 2.62g Powdered milk
Polyunsaturated fat 0.665g 0.54g Powdered milk
Tryptophan 0.371mg 0.251mg Powdered milk
Threonine 1.188mg 0.931mg Powdered milk
Isoleucine 1.592mg 0.918mg Powdered milk
Leucine 2.578mg 1.661mg Powdered milk
Lysine 2.087mg 1.775mg Powdered milk
Methionine 0.66mg 0.553mg Powdered milk
Phenylalanine 1.271mg 0.904mg Powdered milk
Valine 1.762mg 0.908mg Powdered milk
Histidine 0.714mg 0.75mg Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk 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
91%
Powdered milk
45%
Ham
Minerals Daily Need Coverage Score
106%
Powdered milk
55%
Ham

Comparison summary

Which food contains less Sodium?
Powdered milk
Powdered milk contains less Sodium (difference - 832mg)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 44mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 38.42g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 14.932g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 32)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.7)
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.

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.