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  6. Table salt vs. Ham

Table salt vs. Ham — In-Depth Nutrition Comparison

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Differences between Table salt and Ham

  • Table salt contains less Vitamin B1, Selenium, Vitamin B6, Phosphorus, Vitamin B12, Zinc, Vitamin B3, and Vitamin B2 than Ham.
  • Table salt's daily need coverage for Sodium is 1633% higher.
  • The amount of Sodium in Ham is lower.

The food types used in this comparison are Salt, table and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Table salt vs Ham infographic
Infographic link

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.
Table salt
Table salt
2
:
8
Ham
Ham
Contains more Calcium +200%
Contains more Manganese +85.2%
Contains more Iron +348.5%
Contains more Magnesium +1300%
Contains more Phosphorus +∞%
Contains more Potassium +3487.5%
Contains less Sodium -96.9%
Contains more Zinc +2780%
Contains more Copper +163.3%
Contains more Selenium +19400%
Table salt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +200%
Contains more Manganese +85.2%
Contains more Iron +348.5%
Contains more Magnesium +1300%
Contains more Phosphorus +∞%
Contains more Potassium +3487.5%
Contains less Sodium -96.9%
Contains more Zinc +2780%
Contains more Copper +163.3%
Contains more Selenium +19400%

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.
Table salt
Table salt
0
:
9
Ham
Ham
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Table salt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Table salt
Table salt
1
:
4
Ham
Ham
Contains more Other +2183.8%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +33735%
Table salt
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Ham
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 Other +2183.8%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +33735%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Ham Opinion
Net carbs 0g 1.5g Ham
Protein 0g 20.93g Ham
Fats 0g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 0kcal 145kcal Ham
Calcium 24mg 8mg Table salt
Iron 0.33mg 1.48mg Ham
Magnesium 1mg 14mg Ham
Phosphorus 0mg 196mg Ham
Potassium 8mg 287mg Ham
Sodium 38758mg 1203mg Ham
Zinc 0.1mg 2.88mg Ham
Copper 0.03mg 0.079mg Ham
Manganese 0.1mg 0.054mg Table salt
Selenium 0.1µg 19.5µg Ham
Vitamin E 0mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0mg 0.754mg Ham
Vitamin B2 0mg 0.202mg Ham
Vitamin B3 0mg 4.023mg Ham
Vitamin B5 0mg 0.403mg Ham
Vitamin B6 0mg 0.4mg Ham
Folate 0µg 3µg Ham
Vitamin B12 0µg 0.65µg Ham
Tryptophan 0mg 0.251mg Ham
Threonine 0mg 0.931mg Ham
Isoleucine 0mg 0.918mg Ham
Leucine 0mg 1.661mg Ham
Lysine 0mg 1.775mg Ham
Methionine 0mg 0.553mg Ham
Phenylalanine 0mg 0.904mg Ham
Valine 0mg 0.908mg Ham
Histidine 0mg 0.75mg Ham
Cholesterol 0mg 53mg Table salt
Saturated Fat 0g 1.81g Table salt
Monounsaturated Fat 0g 2.62g Ham
Polyunsaturated fat 0g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
0%
Table salt
45%
Ham
Minerals Daily Need Coverage Score
510%
Table salt
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Table salt
Table salt is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 1.81g)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.4)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 37555mg)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.