Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

White chocolate vs. Ham — In-Depth Nutrition Comparison

Compare

Differences between white chocolate and ham

  • White chocolate has more calcium, while ham has more vitamin B1, selenium, vitamin B6, vitamin B3, zinc, and iron.
  • White chocolate's daily need coverage for saturated fat is 88% higher.
  • Ham contains 25 times less calcium than white chocolate. White chocolate contains 199mg of calcium, while ham contains 8mg.
  • The amount of saturated fat in ham is lower.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of white chocolate is 41.

The food types used in this comparison are Candies, white chocolate and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

White chocolate vs Ham infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Ham
Ham
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more CalciumCalcium +2387.5%
Contains less SodiumSodium -92.5%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +516.7%
Contains more CopperCopper +31.7%
Contains more ZincZinc +289.2%
Contains more PhosphorusPhosphorus +11.4%
Contains more ManganeseManganese +575%
Contains more SeleniumSelenium +333.3%
~equal in Potassium ~287mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Ham
Ham
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +284%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more Vitamin B5Vitamin B5 +50.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1096.8%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more Vitamin B12Vitamin B12 +16.1%
Contains more CholineCholine +188.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +480.3%
Contains more CarbsCarbs +3849.3%
Contains more ProteinProtein +256.6%
Contains more WaterWater +5105.4%
Contains more OtherOther +191.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +247.2%
Contains more Poly. FatPolyunsaturated fat +87.6%
Contains less Sat. FatSaturated fat -90.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White chocolate Ham
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White chocolate Ham DV% diff.
Saturated fat 19.412g 1.81g 80%
Vitamin B1 0.063mg 0.754mg 58%
Sodium 90mg 1203mg 48%
Fats 32.09g 5.53g 41%
Protein 5.87g 20.93g 30%
Selenium 4.5µg 19.5µg 27%
Vitamin B6 0.056mg 0.4mg 26%
Vitamin B3 0.745mg 4.023mg 20%
Calories 539kcal 145kcal 20%
Zinc 0.74mg 2.88mg 19%
Calcium 199mg 8mg 19%
Carbs 59.24g 1.5g 19%
Iron 0.24mg 1.48mg 16%
Monounsaturated fat 9.097g 2.62g 16%
Cholesterol 21mg 53mg 11%
Choline 29.5mg 85.1mg 10%
Vitamin K 9.1µg 0µg 8%
Vitamin B2 0.282mg 0.202mg 6%
Vitamin E 0.96mg 0.25mg 5%
Vitamin D 0IU 32IU 4%
Vitamin B12 0.56µg 0.65µg 4%
Vitamin B5 0.608mg 0.403mg 4%
Vitamin D 0µg 0.8µg 4%
Phosphorus 176mg 196mg 3%
Polyunsaturated fat 1.013g 0.54g 3%
Manganese 0.008mg 0.054mg 2%
Copper 0.06mg 0.079mg 2%
Vitamin A 9µg 0µg 1%
Folate 7µg 3µg 1%
Fiber 0.2g 0g 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 59.04g 1.5g N/A
Magnesium 12mg 14mg 0%
Potassium 286mg 287mg 0%
Sugar 59g 0g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
22%
White chocolate
44%
Ham
Minerals Daily Need Coverage Score
26%
White chocolate
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
White chocolate
White chocolate is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 1113mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 59g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 17.602g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 41)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.