Vegetable oil vs. Ham — In-Depth Nutrition Comparison
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How are vegetable oil and ham different?
- Vegetable oil is higher in vitamin E; however, ham is richer in vitamin B1, selenium, vitamin B6, phosphorus, vitamin B12, zinc, and vitamin B3.
- Daily need coverage for vitamin E for vegetable oil is 97% higher.
- Vegetable oil contains 8 times more saturated fat than ham. While vegetable oil contains 14.367g of saturated fat, ham contains only 1.81g.
Oil, corn, peanut, and olive and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used 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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +1038.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +14300% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +5812% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +42450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 33.033g | 0.54g | 217% |
| Fats | 100g | 5.53g | 145% |
| Monounsaturated fat | 48.033g | 2.62g | 114% |
| Vitamin E | 14.78mg | 0.25mg | 97% |
| Vitamin B1 | 0mg | 0.754mg | 63% |
| Saturated fat | 14.367g | 1.81g | 57% |
| Sodium | 0mg | 1203mg | 52% |
| Protein | 0g | 20.93g | 42% |
| Calories | 884kcal | 145kcal | 37% |
| Selenium | 0µg | 19.5µg | 35% |
| Vitamin B6 | 0mg | 0.4mg | 31% |
| Phosphorus | 0mg | 196mg | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Zinc | 0.02mg | 2.88mg | 26% |
| Vitamin B3 | 0mg | 4.023mg | 25% |
| Vitamin K | 21µg | 0µg | 18% |
| Cholesterol | 0mg | 53mg | 18% |
| Iron | 0.13mg | 1.48mg | 17% |
| Vitamin B2 | 0mg | 0.202mg | 16% |
| Choline | 0.2mg | 85.1mg | 15% |
| Copper | 0mg | 0.079mg | 9% |
| Vitamin B5 | 0mg | 0.403mg | 8% |
| Potassium | 0mg | 287mg | 8% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Magnesium | 0mg | 14mg | 3% |
| Manganese | 0mg | 0.054mg | 2% |
| Carbs | 0g | 1.5g | 1% |
| Folate | 0µg | 3µg | 1% |
| Calcium | 0mg | 8mg | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +1708.3% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
14.367 g
Monounsaturated fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
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 | +1733.3% |
| Contains more Poly. FatPolyunsaturated fat | +6017.2% |
| Contains less Sat. FatSaturated fat | -87.4% |
