Wheat vs. Ham — In-Depth Nutrition Comparison
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Significant differences between wheat and ham
- Wheat has more manganese, selenium, copper, phosphorus, magnesium, and iron; however, ham is richer in vitamin B1 and vitamin B12.
- Wheat covers your daily manganese needs 129% more than ham.
- Ham has 10 times less magnesium than wheat . Wheat has 144mg of magnesium, while ham has 14mg.
- Wheat contains less sodium.
- Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of ham is 0.
Specific food types used in this comparison are Wheat, durum and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 MagnesiumMagnesium | +928.6% |
| Contains more CalciumCalcium | +325% |
| Contains more PotassiumPotassium | +50.2% |
| Contains more IronIron | +137.8% |
| Contains more CopperCopper | +600% |
| Contains more ZincZinc | +44.4% |
| Contains more PhosphorusPhosphorus | +159.2% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +5477.8% |
| Contains more SeleniumSelenium | +358.5% |
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 B3Vitamin B3 | +67.5% |
| Contains more Vitamin B5Vitamin B5 | +132% |
| Contains more FolateFolate | +1333.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin B2Vitamin B2 | +66.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.012mg | 0.054mg | 129% |
| Selenium | 89.4µg | 19.5µg | 127% |
| Copper | 0.553mg | 0.079mg | 53% |
| Sodium | 2mg | 1203mg | 52% |
| Phosphorus | 508mg | 196mg | 45% |
| Magnesium | 144mg | 14mg | 31% |
| Vitamin B1 | 0.419mg | 0.754mg | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Iron | 3.52mg | 1.48mg | 26% |
| Carbs | 71.13g | 1.5g | 23% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B3 | 6.738mg | 4.023mg | 17% |
| Choline | 85.1mg | 15% | |
| Protein | 13.68g | 20.93g | 15% |
| Zinc | 4.16mg | 2.88mg | 12% |
| Vitamin B5 | 0.935mg | 0.403mg | 11% |
| Folate | 43µg | 3µg | 10% |
| Calories | 339kcal | 145kcal | 10% |
| Monounsaturated fat | 0.344g | 2.62g | 6% |
| Vitamin B2 | 0.121mg | 0.202mg | 6% |
| Saturated fat | 0.454g | 1.81g | 6% |
| Fats | 2.47g | 5.53g | 5% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Potassium | 431mg | 287mg | 4% |
| Calcium | 34mg | 8mg | 3% |
| Polyunsaturated fat | 0.978g | 0.54g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Vitamin B6 | 0.419mg | 0.4mg | 1% |
| Net carbs | 71.13g | 1.5g | N/A |
| Tryptophan | 0.176mg | 0.251mg | 0% |
| Threonine | 0.366mg | 0.931mg | 0% |
| Isoleucine | 0.533mg | 0.918mg | 0% |
| Leucine | 0.934mg | 1.661mg | 0% |
| Lysine | 0.303mg | 1.775mg | 0% |
| Methionine | 0.221mg | 0.553mg | 0% |
| Phenylalanine | 0.681mg | 0.904mg | 0% |
| Valine | 0.594mg | 0.908mg | 0% |
| Histidine | 0.322mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4642% |
| Contains more ProteinProtein | +53% |
| Contains more FatsFats | +123.9% |
| Contains more WaterWater | +518.6% |
| Contains more OtherOther | +145.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.9% |
| Contains more Poly. FatPolyunsaturated fat | +81.1% |
| Contains more Mono. FatMonounsaturated fat | +661.6% |