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Veggie burger vs. Ham — In-Depth Nutrition Comparison

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Differences between veggie burgers and ham

  • Veggie burgers have more vitamin B1, vitamin B12, manganese, folate, fiber, copper, and calcium, while ham has more zinc.
  • Veggie burgers' daily need coverage for vitamin B1 is 158% higher.
  • The amount of sodium in veggie burgers is lower.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of veggie burgers is 59.

The food types used in this comparison are Veggie burgers or soyburgers, unprepared and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Veggie burger vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Ham
Ham
1
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 +300%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +16%
Contains more IronIron +62.8%
Contains more CopperCopper +153.2%
Contains less SodiumSodium -52.7%
Contains more ManganeseManganese +1661.1%
Contains more SeleniumSelenium +15.9%
Contains more ZincZinc +128.6%
~equal in Phosphorus ~196mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Ham
Ham
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +251.6%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin B12Vitamin B12 +209.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4033.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin B6Vitamin B6 +32%
Contains more CholineCholine +338.7%
~equal in Vitamin E ~0.25mg
~equal in Vitamin B3 ~4.023mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 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 FatsFats +13.9%
Contains more CarbsCarbs +851.3%
Contains more ProteinProtein +33.3%
Contains more WaterWater +10.6%
Contains more OtherOther +73.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 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 -20.4%
Contains more Poly. FatPolyunsaturated fat +274.6%
Contains more Mono. FatMonounsaturated fat +47.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Veggie burger Ham DV% diff.
Vitamin B1 2.651mg 0.754mg 158%
Vitamin B12 2.01µg 0.65µg 57%
Manganese 0.951mg 0.054mg 39%
Folate 124µg 3µg 30%
Sodium 569mg 1203mg 28%
Fiber 4.9g 0g 20%
Cholesterol 5mg 53mg 16%
Zinc 1.26mg 2.88mg 15%
Calcium 136mg 8mg 13%
Copper 0.2mg 0.079mg 13%
Iron 2.41mg 1.48mg 12%
Choline 19.4mg 85.1mg 12%
Polyunsaturated fat 2.023g 0.54g 10%
Protein 15.7g 20.93g 10%
Magnesium 56mg 14mg 10%
Vitamin B6 0.303mg 0.4mg 7%
Selenium 22.6µg 19.5µg 6%
Vitamin C 4.5mg 0mg 5%
Vitamin K 4.2µg 0µg 4%
Vitamin D 0IU 32IU 4%
Vitamin D 0µg 0.8µg 4%
Carbs 14.27g 1.5g 4%
Vitamin B2 0.244mg 0.202mg 3%
Vitamin B5 0.289mg 0.403mg 2%
Saturated fat 1.44g 1.81g 2%
Monounsaturated fat 1.778g 2.62g 2%
Calories 177kcal 145kcal 2%
Vitamin B3 3.753mg 4.023mg 2%
Starch 5.78g 2%
Phosphorus 206mg 196mg 1%
Potassium 333mg 287mg 1%
Fats 6.3g 5.53g 1%
Net carbs 9.37g 1.5g N/A
Sugar 1.07g 0g N/A
Vitamin E 0.23mg 0.25mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.251mg 0%
Threonine 0.605mg 0.931mg 0%
Isoleucine 0.78mg 0.918mg 0%
Leucine 1.399mg 1.661mg 0%
Lysine 1.004mg 1.775mg 0%
Methionine 0.291mg 0.553mg 0%
Phenylalanine 0.885mg 0.904mg 0%
Valine 0.89mg 0.908mg 0%
Histidine 0.465mg 0.75mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
97%
Veggie burger
44%
Ham
Minerals Daily Need Coverage Score
71%
Veggie burger
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 634mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 0.37g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.5)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.07g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.