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 for 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.
- The glycemic index of white bread is higher.
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 490mg | 1203mg | 31% |
| Iron | 3.61mg | 1.48mg | 27% |
| Folate | 111µg | 3µg | 27% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Protein | 8.85g | 20.93g | 24% |
| Vitamin B6 | 0.087mg | 0.4mg | 24% |
| Manganese | 0.536mg | 0.054mg | 21% |
| Zinc | 0.74mg | 2.88mg | 19% |
| Vitamin B1 | 0.533mg | 0.754mg | 18% |
| Cholesterol | 0mg | 53mg | 18% |
| Carbs | 49.42g | 1.5g | 16% |
| Starch | 37.17g | 15% | |
| Calcium | 144mg | 8mg | 14% |
| Phosphorus | 98mg | 196mg | 14% |
| Choline | 14.6mg | 85.1mg | 13% |
| Fiber | 2.7g | 0g | 11% |
| Polyunsaturated fat | 1.602g | 0.54g | 7% |
| Calories | 266kcal | 145kcal | 6% |
| Saturated fat | 0.698g | 1.81g | 5% |
| Monounsaturated fat | 0.599g | 2.62g | 5% |
| Vitamin B3 | 4.78mg | 4.023mg | 5% |
| Selenium | 22µg | 19.5µg | 5% |
| Potassium | 126mg | 287mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Fructose | 2.43g | 3% | |
| Fats | 3.33g | 5.53g | 3% |
| Vitamin B2 | 0.243mg | 0.202mg | 3% |
| Vitamin B5 | 0.536mg | 0.403mg | 3% |
| Copper | 0.101mg | 0.079mg | 2% |
| Magnesium | 23mg | 14mg | 2% |
| Net carbs | 46.72g | 1.5g | N/A |
| Sugar | 5.67g | 0g | N/A |
| Vitamin E | 0.22mg | 0.25mg | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Trans fat | 0.027g | 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% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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% |
