White Bread vs. Ham — In-Depth Nutrition Comparison
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Summary of differences between White Bread and Ham
- White Bread has more Folate, Iron, and Manganese, however, Ham is higher in Vitamin B12, Vitamin B6, Zinc, Vitamin B1, and Phosphorus.
- Ham covers your daily need of Sodium 31% more than White Bread.
- White Bread has 37 times more Folate than Ham. While White Bread has 111µg of Folate, Ham has only 3µg.
- White Bread has less Sodium.
These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) 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 | +64.3% |
| Contains more CalciumCalcium | +1700% |
| Contains more IronIron | +143.9% |
| Contains more CopperCopper | +27.8% |
| Contains less SodiumSodium | -59.3% |
| Contains more ManganeseManganese | +892.6% |
| Contains more SeleniumSelenium | +12.8% |
| Contains more PotassiumPotassium | +127.8% |
| Contains more ZincZinc | +289.2% |
| Contains more PhosphorusPhosphorus | +100% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.3% |
| Contains more Vitamin B3Vitamin B3 | +18.8% |
| Contains more Vitamin B5Vitamin B5 | +33% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3600% |
| Contains more Vitamin EVitamin E | +13.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +41.5% |
| Contains more Vitamin B6Vitamin B6 | +359.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +482.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +3194.7% |
| Contains more ProteinProtein | +136.5% |
| Contains more FatsFats | +66.1% |
| Contains more WaterWater | +85.8% |
| Contains more OtherOther | +120.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.698 g
Monounsaturated Fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 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 | -61.4% |
| Contains more Poly. FatPolyunsaturated fat | +196.7% |
| Contains more Mono. FatMonounsaturated Fat | +337.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 266kcal | 145kcal |
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| Protein | 8.85g | 20.93g |
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| Fats | 3.33g | 5.53g |
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| Net carbs | 46.72g | 1.5g |
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| Carbs | 49.42g | 1.5g |
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| Cholesterol | 0mg | 53mg |
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| Vitamin D | 0IU | 32IU |
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| Magnesium | 23mg | 14mg |
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| Calcium | 144mg | 8mg |
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| Potassium | 126mg | 287mg |
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| Iron | 3.61mg | 1.48mg |
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| Sugar | 5.67g | 0g |
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| Fiber | 2.7g | 0g |
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| Copper | 0.101mg | 0.079mg |
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| Zinc | 0.74mg | 2.88mg |
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| Starch | 37.17g |
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| Phosphorus | 98mg | 196mg |
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| Sodium | 490mg | 1203mg |
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| Vitamin A | 1IU | 0IU |
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| Vitamin E | 0.22mg | 0.25mg |
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| Vitamin D | 0µg | 0.8µg |
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| Manganese | 0.536mg | 0.054mg |
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| Selenium | 22µg | 19.5µg |
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| Vitamin B1 | 0.533mg | 0.754mg |
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| Vitamin B2 | 0.243mg | 0.202mg |
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| Vitamin B3 | 4.78mg | 4.023mg |
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| Vitamin B5 | 0.536mg | 0.403mg |
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| Vitamin B6 | 0.087mg | 0.4mg |
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| Vitamin B12 | 0µg | 0.65µg |
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| Vitamin K | 0.2µg | 0µg |
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| Folate | 111µg | 3µg |
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| Trans Fat | 0.027g |
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| Choline | 14.6mg | 85.1mg |
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| Saturated Fat | 0.698g | 1.81g |
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| Monounsaturated Fat | 0.599g | 2.62g |
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| Polyunsaturated fat | 1.602g | 0.54g |
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| Tryptophan | 0.251mg |
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| Threonine | 0.931mg |
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| Isoleucine | 0.918mg |
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| Leucine | 1.661mg |
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| Lysine | 1.775mg |
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| Methionine | 0.553mg |
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| Phenylalanine | 0.904mg |
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| Valine | 0.908mg |
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| Histidine | 0.75mg |
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| Fructose | 2.43g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - ALA | 0.166g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
45%
Minerals Daily Need Coverage Score
56%
55%
Comparison summary
Which food is lower in Cholesterol?
White Bread is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
White Bread contains less Sodium (difference - 713mg)
Which food is lower in Saturated Fat?
White Bread is lower in Saturated Fat (difference - 1.112g)
Which food is cheaper?
White Bread is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 73)
Which food is richer in minerals?
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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.
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.