Wheat gluten vs. Ham — In-Depth Nutrition Comparison
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What are the main differences between wheat gluten and ham?
- Wheat gluten is richer in iron and selenium, yet ham is richer in vitamin B1, vitamin B6, vitamin B12, vitamin B3, zinc, and vitamin B2.
- Ham's daily need coverage for vitamin B1 is 63% higher.
- Wheat gluten has 4 times more iron than ham. Wheat gluten has 5.2mg of iron, while ham has 1.48mg.
- Wheat gluten contains less sodium.
- Ham has a lower glycemic index than wheat gluten.
We used Vital wheat gluten and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.
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.
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more CalciumCalcium | +1675% |
| Contains more IronIron | +251.4% |
| Contains more CopperCopper | +130.4% |
| Contains more PhosphorusPhosphorus | +32.7% |
| Contains less SodiumSodium | -97.6% |
| Contains more SeleniumSelenium | +103.6% |
| Contains more PotassiumPotassium | +187% |
| Contains more ZincZinc | +238.8% |
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 | +∞% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 75.16g | 20.93g | 108% |
| Vitamin B1 | 0mg | 0.754mg | 63% |
| Sodium | 29mg | 1203mg | 51% |
| Iron | 5.2mg | 1.48mg | 47% |
| Selenium | 39.7µg | 19.5µg | 37% |
| Vitamin B6 | 0mg | 0.4mg | 31% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Vitamin B3 | 0mg | 4.023mg | 25% |
| Zinc | 0.85mg | 2.88mg | 18% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B2 | 0mg | 0.202mg | 16% |
| Choline | 85.1mg | 15% | |
| Calcium | 142mg | 8mg | 13% |
| Calories | 370kcal | 145kcal | 11% |
| Copper | 0.182mg | 0.079mg | 11% |
| Phosphorus | 260mg | 196mg | 9% |
| Vitamin B5 | 0mg | 0.403mg | 8% |
| Saturated fat | 0.272g | 1.81g | 7% |
| Monounsaturated fat | 0.156g | 2.62g | 6% |
| Fats | 1.85g | 5.53g | 6% |
| Potassium | 100mg | 287mg | 6% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Carbs | 13.79g | 1.5g | 4% |
| Magnesium | 25mg | 14mg | 3% |
| Vitamin E | 0mg | 0.25mg | 2% |
| Polyunsaturated fat | 0.81g | 0.54g | 2% |
| Manganese | 0.054mg | 2% | |
| Fiber | 0.6g | 0g | 2% |
| Folate | 0µg | 3µg | 1% |
| Net carbs | 13.19g | 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:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +259.1% |
| Contains more CarbsCarbs | +819.3% |
| Contains more FatsFats | +198.9% |
| Contains more WaterWater | +725.2% |
| Contains more OtherOther | +337% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
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 | -85% |
| Contains more Poly. FatPolyunsaturated fat | +50% |
| Contains more Mono. FatMonounsaturated fat | +1579.5% |
