Spread vs. Ham — In-Depth Nutrition Comparison
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What are the differences between spread and ham?
- Spread is higher in vitamin B12 and vitamin E, yet ham is higher in vitamin B1, vitamin B6, phosphorus, selenium, zinc, vitamin B3, and iron.
- Ham's daily need coverage for vitamin B1 is 49% more.
- Spread has 7 times more vitamin E than ham. While spread has 1.74mg of vitamin E, ham has only 0.25mg.
- The amount of saturated fat in ham is lower.
We used Sandwich spread, pork, beef and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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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 | +50% |
| Contains more CopperCopper | +64.6% |
| Contains less SodiumSodium | -15.8% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +160.9% |
| Contains more IronIron | +87.3% |
| Contains more ZincZinc | +182.4% |
| Contains more PhosphorusPhosphorus | +232.2% |
| Contains more ManganeseManganese | +107.7% |
| Contains more SeleniumSelenium | +101% |
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 Vitamin EVitamin E | +596% |
| Contains more Vitamin B12Vitamin B12 | +72.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin DVitamin D | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +338.4% |
| Contains more Vitamin B2Vitamin B2 | +50.7% |
| Contains more Vitamin B3Vitamin B3 | +132.5% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +36.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.172mg | 0.754mg | 49% |
| Protein | 7.66g | 20.93g | 27% |
| Vitamin B6 | 0.12mg | 0.4mg | 22% |
| Vitamin B12 | 1.12µg | 0.65µg | 20% |
| Phosphorus | 59mg | 196mg | 20% |
| Saturated fat | 5.977g | 1.81g | 19% |
| Selenium | 9.7µg | 19.5µg | 18% |
| Fats | 17.34g | 5.53g | 18% |
| Zinc | 1.02mg | 2.88mg | 17% |
| Polyunsaturated fat | 2.565g | 0.54g | 14% |
| Vitamin B3 | 1.73mg | 4.023mg | 14% |
| Monounsaturated fat | 7.584g | 2.62g | 12% |
| Vitamin E | 1.74mg | 0.25mg | 10% |
| Iron | 0.79mg | 1.48mg | 9% |
| Sodium | 1013mg | 1203mg | 8% |
| Copper | 0.13mg | 0.079mg | 6% |
| Vitamin B2 | 0.134mg | 0.202mg | 5% |
| Calories | 235kcal | 145kcal | 5% |
| Cholesterol | 38mg | 53mg | 5% |
| Potassium | 110mg | 287mg | 5% |
| Choline | 62.3mg | 85.1mg | 4% |
| Vitamin A | 26µg | 0µg | 3% |
| Carbs | 11.94g | 1.5g | 3% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Manganese | 0.026mg | 0.054mg | 1% |
| Vitamin D | 0.6µg | 0.8µg | 1% |
| Vitamin D | 22IU | 32IU | 1% |
| Magnesium | 8mg | 14mg | 1% |
| Vitamin B5 | 0.43mg | 0.403mg | 1% |
| Fiber | 0.2g | 0g | 1% |
| Net carbs | 11.74g | 1.5g | N/A |
| Calcium | 12mg | 8mg | 0% |
| Folate | 2µg | 3µg | 0% |
| Tryptophan | 0.082mg | 0.251mg | 0% |
| Threonine | 0.334mg | 0.931mg | 0% |
| Isoleucine | 0.334mg | 0.918mg | 0% |
| Leucine | 0.6mg | 1.661mg | 0% |
| Lysine | 0.663mg | 1.775mg | 0% |
| Methionine | 0.196mg | 0.553mg | 0% |
| Phenylalanine | 0.301mg | 0.904mg | 0% |
| Valine | 0.356mg | 0.908mg | 0% |
| Histidine | 0.279mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +213.6% |
| Contains more CarbsCarbs | +696% |
| Contains more ProteinProtein | +173.2% |
| Contains more WaterWater | +12.3% |
| Contains more OtherOther | +57.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +189.5% |
| Contains more Poly. FatPolyunsaturated fat | +375% |
| Contains less Sat. FatSaturated fat | -69.7% |