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  6. Pretzel vs. Ham

Pretzel vs. Ham — In-Depth Nutrition Comparison

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Differences between pretzel and ham

  • Pretzel has more manganese, folate, iron, and carbs, while ham has more vitamin B1, selenium, vitamin B12, protein, and vitamin B6.
  • Pretzel's daily need coverage for manganese is 42% higher.
  • Ham contains 55 times less folate than pretzel. Pretzel contains 166µg of folate, while ham contains 3µg.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of pretzel is 83.

The food types used in this comparison are Snacks, pretzels, hard, plain, salted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pretzel vs Ham infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Ham
Ham
4
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 +107.1%
Contains more CalciumCalcium +237.5%
Contains more IronIron +209.5%
Contains more CopperCopper +97.5%
Contains more ManganeseManganese +1779.6%
Contains more PotassiumPotassium +28.7%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +53.1%
Contains more SeleniumSelenium +343.2%
~equal in Sodium ~1203mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Ham
Ham
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +88%
Contains more Vitamin B2Vitamin B2 +64.4%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Ham DV% diff.
Manganese 1.015mg 0.054mg 42%
Folate 166µg 3µg 41%
Iron 4.58mg 1.48mg 39%
Starch 72.58g 30%
Vitamin B1 0.424mg 0.754mg 28%
Selenium 4.4µg 19.5µg 27%
Vitamin B12 0µg 0.65µg 27%
Carbs 80.39g 1.5g 26%
Vitamin B6 0.074mg 0.4mg 25%
Protein 10.04g 20.93g 22%
Cholesterol 0mg 53mg 18%
Zinc 1.04mg 2.88mg 17%
Fiber 3.4g 0g 14%
Calories 384kcal 145kcal 12%
Phosphorus 128mg 196mg 10%
Vitamin B2 0.332mg 0.202mg 10%
Choline 29.5mg 85.1mg 10%
Copper 0.156mg 0.079mg 9%
Vitamin B3 5.27mg 4.023mg 8%
Omega-6 (Linoleic acid) 1.223g 7%
Saturated fat 0.391g 1.81g 6%
Monounsaturated fat 0.727g 2.62g 5%
Polyunsaturated fat 1.291g 0.54g 5%
Fats 2.93g 5.53g 4%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Magnesium 29mg 14mg 4%
Omega-3 (ALA) 0.063g 4%
Vitamin C 2.1mg 0mg 2%
Calcium 27mg 8mg 2%
Potassium 223mg 287mg 2%
Sodium 1240mg 1203mg 2%
Vitamin B5 0.322mg 0.403mg 2%
Vitamin K 2.8µg 0µg 2%
Vitamin E 0.47mg 0.25mg 1%
Protein per 100 calories 2.6g 14g N/A
Calories per 10 g protein 382kcal 69kcal N/A
Weight per 100 calories 26g 69g N/A
Unsaturated / Saturated Fat ratio 5.2 1.7 N/A
Net carbs 76.99g 1.5g N/A
Sugar 2.21g 0g N/A
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.251mg 0%
Threonine 0.25mg 0.931mg 0%
Isoleucine 0.407mg 0.918mg 0%
Leucine 0.757mg 1.661mg 0%
Lysine 0.257mg 1.775mg 0%
Methionine 0.177mg 0.553mg 0%
Phenylalanine 0.52mg 0.904mg 0%
Valine 0.48mg 0.908mg 0%
Histidine 0.22mg 0.75mg 0%
Fructose 0.31g 0%
Omega-6 (Gamma-linolenic acid) 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 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 CarbsCarbs +5259.3%
Contains more ProteinProtein +108.5%
Contains more FatsFats +88.7%
Contains more WaterWater +2062%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 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 less Sat. FatSaturated fat -78.4%
Contains more Poly. FatPolyunsaturated fat +139.1%
Contains more Mono. FatMonounsaturated fat +260.4%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.