Whey vs. Ham — In-Depth Nutrition Comparison
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How are whey and ham different?
- Ham is higher than whey in vitamin B1, selenium, vitamin B6, zinc, vitamin B3, phosphorus, iron, and vitamin B12.
- Ham covers your daily need for vitamin B1, 60% more than whey.
- Whey is lower in sodium.
- Whey has a higher glycemic index (43) than ham (0).
Whey, sweet, fluid and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were 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 more CalciumCalcium | +487.5% |
| Contains less SodiumSodium | -95.5% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +78.3% |
| Contains more IronIron | +2366.7% |
| Contains more CopperCopper | +1875% |
| Contains more ZincZinc | +2115.4% |
| Contains more PhosphorusPhosphorus | +326.1% |
| Contains more ManganeseManganese | +5300% |
| Contains more SeleniumSelenium | +926.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1994.4% |
| Contains more Vitamin B2Vitamin B2 | +27.8% |
| Contains more Vitamin B3Vitamin B3 | +5336.5% |
| Contains more Vitamin B6Vitamin B6 | +1190.3% |
| Contains more Vitamin B12Vitamin B12 | +132.1% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +431.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.036mg | 0.754mg | 60% |
| Sodium | 54mg | 1203mg | 50% |
| Protein | 0.85g | 20.93g | 40% |
| Selenium | 1.9µg | 19.5µg | 32% |
| Vitamin B6 | 0.031mg | 0.4mg | 28% |
| Vitamin B3 | 0.074mg | 4.023mg | 25% |
| Zinc | 0.13mg | 2.88mg | 25% |
| Phosphorus | 46mg | 196mg | 21% |
| Iron | 0.06mg | 1.48mg | 18% |
| Cholesterol | 2mg | 53mg | 17% |
| Vitamin B12 | 0.28µg | 0.65µg | 15% |
| Choline | 16mg | 85.1mg | 13% |
| Fats | 0.36g | 5.53g | 8% |
| Copper | 0.004mg | 0.079mg | 8% |
| Saturated fat | 0.23g | 1.81g | 7% |
| Monounsaturated fat | 0.1g | 2.62g | 6% |
| Calories | 27kcal | 145kcal | 6% |
| Vitamin D | 0.8µg | 4% | |
| Potassium | 161mg | 287mg | 4% |
| Calcium | 47mg | 8mg | 4% |
| Polyunsaturated fat | 0.011g | 0.54g | 4% |
| Vitamin D | 32IU | 4% | |
| Vitamin B2 | 0.158mg | 0.202mg | 3% |
| Manganese | 0.001mg | 0.054mg | 2% |
| Vitamin E | 0mg | 0.25mg | 2% |
| Carbs | 5.14g | 1.5g | 1% |
| Magnesium | 8mg | 14mg | 1% |
| Folate | 1µg | 3µg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 5.14g | 1.5g | N/A |
| Sugar | 5.14g | 0g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B5 | 0.383mg | 0.403mg | 0% |
| Tryptophan | 0.013mg | 0.251mg | 0% |
| Threonine | 0.054mg | 0.931mg | 0% |
| Isoleucine | 0.047mg | 0.918mg | 0% |
| Leucine | 0.078mg | 1.661mg | 0% |
| Lysine | 0.068mg | 1.775mg | 0% |
| Methionine | 0.016mg | 0.553mg | 0% |
| Phenylalanine | 0.027mg | 0.904mg | 0% |
| Valine | 0.046mg | 0.908mg | 0% |
| Histidine | 0.016mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +242.7% |
| Contains more WaterWater | +37.6% |
| Contains more ProteinProtein | +2362.4% |
| Contains more FatsFats | +1436.1% |
| Contains more OtherOther | +724.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.3% |
| Contains more Mono. FatMonounsaturated fat | +2520% |
| Contains more Poly. FatPolyunsaturated fat | +4809.1% |
