Rice vs. Ham — In-Depth Nutrition Comparison
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How are rice and ham different?
- Rice is higher in manganese; however, ham is richer in vitamin B1, vitamin B12, vitamin B6, phosphorus, selenium, zinc, and vitamin B3.
- Daily need coverage for sodium for ham is 52% higher.
- Rice contains 9 times more manganese than ham. While rice contains 0.472mg of manganese, ham contains only 0.054mg.
- Rice has less sodium.
- Ham has a lower glycemic index (0) than rice (60).
Rice, white, long-grain, regular, enriched, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties 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 CalciumCalcium | +25% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +774.1% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +720% |
| Contains more IronIron | +23.3% |
| Contains more CopperCopper | +14.5% |
| Contains more ZincZinc | +487.8% |
| Contains more PhosphorusPhosphorus | +355.8% |
| Contains more SeleniumSelenium | +160% |
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 FolateFolate | +1833.3% |
| Contains more Vitamin EVitamin E | +525% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +362.6% |
| Contains more Vitamin B2Vitamin B2 | +1453.8% |
| Contains more Vitamin B3Vitamin B3 | +172.6% |
| Contains more Vitamin B6Vitamin B6 | +330.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +3952.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1mg | 1203mg | 52% |
| Vitamin B1 | 0.163mg | 0.754mg | 49% |
| Protein | 2.69g | 20.93g | 36% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Vitamin B6 | 0.093mg | 0.4mg | 24% |
| Selenium | 7.5µg | 19.5µg | 22% |
| Phosphorus | 43mg | 196mg | 22% |
| Zinc | 0.49mg | 2.88mg | 22% |
| Manganese | 0.472mg | 0.054mg | 18% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B3 | 1.476mg | 4.023mg | 16% |
| Choline | 2.1mg | 85.1mg | 15% |
| Vitamin B2 | 0.013mg | 0.202mg | 15% |
| Folate | 58µg | 3µg | 14% |
| Carbs | 28.17g | 1.5g | 9% |
| Saturated fat | 0.077g | 1.81g | 8% |
| Fats | 0.28g | 5.53g | 8% |
| Potassium | 35mg | 287mg | 7% |
| Monounsaturated fat | 0.088g | 2.62g | 6% |
| Iron | 1.2mg | 1.48mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Polyunsaturated fat | 0.076g | 0.54g | 3% |
| Fiber | 0.4g | 0g | 2% |
| Calories | 130kcal | 145kcal | 1% |
| Vitamin E | 0.04mg | 0.25mg | 1% |
| Copper | 0.069mg | 0.079mg | 1% |
| Net carbs | 27.77g | 1.5g | N/A |
| Magnesium | 12mg | 14mg | 0% |
| Calcium | 10mg | 8mg | 0% |
| Sugar | 0.05g | 0g | N/A |
| Vitamin B5 | 0.39mg | 0.403mg | 0% |
| Tryptophan | 0.031mg | 0.251mg | 0% |
| Threonine | 0.096mg | 0.931mg | 0% |
| Isoleucine | 0.116mg | 0.918mg | 0% |
| Leucine | 0.222mg | 1.661mg | 0% |
| Lysine | 0.097mg | 1.775mg | 0% |
| Methionine | 0.063mg | 0.553mg | 0% |
| Phenylalanine | 0.144mg | 0.904mg | 0% |
| Valine | 0.164mg | 0.908mg | 0% |
| Histidine | 0.063mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1778% |
| Contains more ProteinProtein | +678.1% |
| Contains more FatsFats | +1875% |
| Contains more OtherOther | +940.5% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.7% |
| Contains more Mono. FatMonounsaturated fat | +2877.3% |
| Contains more Poly. FatPolyunsaturated fat | +610.5% |
