Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Ham

Wild rice raw vs. Ham — In-Depth Nutrition Comparison

Compare

Important differences between wild rice raw and ham

  • Wild rice raw has more manganese, copper, magnesium, phosphorus, zinc, and fiber; however, ham has more vitamin B1, selenium, and vitamin B12.
  • Wild rice raw's daily need coverage for manganese is 55% more.
  • Wild rice raw is lower in sodium.
  • Wild rice raw has a higher glycemic index than ham.

The food varieties used in the comparison are Wild rice, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Ham
Ham
1
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 MagnesiumMagnesium +1164.3%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +32.4%
Contains more CopperCopper +563.3%
Contains more ZincZinc +106.9%
Contains more PhosphorusPhosphorus +120.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2361.1%
Contains more SeleniumSelenium +596.4%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Ham
Ham
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +228%
Contains more Vitamin B2Vitamin B2 +29.7%
Contains more Vitamin B3Vitamin B3 +67.4%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3066.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +555.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +143.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Ham DV% diff.
Manganese 1.329mg 0.054mg 55%
Vitamin B1 0.115mg 0.754mg 53%
Sodium 7mg 1203mg 52%
Copper 0.524mg 0.079mg 49%
Magnesium 177mg 14mg 39%
Phosphorus 433mg 196mg 34%
Selenium 2.8µg 19.5µg 30%
Zinc 5.96mg 2.88mg 28%
Vitamin B12 0µg 0.65µg 27%
Fiber 6.2g 0g 25%
Carbs 74.9g 1.5g 24%
Folate 95µg 3µg 23%
Cholesterol 0mg 53mg 18%
Vitamin B3 6.733mg 4.023mg 17%
Vitamin B5 1.074mg 0.403mg 13%
Protein 14.73g 20.93g 12%
Calories 357kcal 145kcal 11%
Choline 35mg 85.1mg 9%
Saturated fat 0.156g 1.81g 8%
Fats 1.08g 5.53g 7%
Iron 1.96mg 1.48mg 6%
Monounsaturated fat 0.159g 2.62g 6%
Vitamin B2 0.262mg 0.202mg 5%
Vitamin D 0µg 0.8µg 4%
Potassium 427mg 287mg 4%
Vitamin D 0IU 32IU 4%
Vitamin E 0.82mg 0.25mg 4%
Vitamin K 1.9µg 0µg 2%
Polyunsaturated fat 0.676g 0.54g 1%
Calcium 21mg 8mg 1%
Vitamin B6 0.391mg 0.4mg 1%
Net carbs 68.7g 1.5g N/A
Sugar 2.5g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.251mg 0%
Threonine 0.469mg 0.931mg 0%
Isoleucine 0.618mg 0.918mg 0%
Leucine 1.018mg 1.661mg 0%
Lysine 0.629mg 1.775mg 0%
Methionine 0.438mg 0.553mg 0%
Phenylalanine 0.721mg 0.904mg 0%
Valine 0.858mg 0.908mg 0%
Histidine 0.384mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Ham
Ham
4
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 CarbsCarbs +4893.3%
Contains more ProteinProtein +42.1%
Contains more FatsFats +412%
Contains more WaterWater +772%
Contains more OtherOther +185.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 less Sat. FatSaturated fat -91.4%
Contains more Poly. FatPolyunsaturated fat +25.2%
Contains more Mono. FatMonounsaturated fat +1547.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.