Yogurt vs. Ham — In-Depth Nutrition Comparison
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Significant differences between yogurt and ham
- Yogurt has more calcium; however, ham is richer in vitamin B1, vitamin B6, vitamin B3, zinc, selenium, iron, and choline.
- Ham covers your daily vitamin B1 needs 61% more than yogurt.
- Ham has 14 times less calcium than yogurt. Yogurt has 110mg of calcium, while ham has 8mg.
- Yogurt contains less cholesterol.
- Yogurt has a higher glycemic index. The glycemic index of yogurt is 19, while the glycemic index of ham is 0.
Specific food types used in this comparison are Yogurt, Greek, plain, nonfat 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 CalciumCalcium | +1275% |
| Contains less SodiumSodium | -97% |
| Contains more MagnesiumMagnesium | +27.3% |
| Contains more PotassiumPotassium | +103.5% |
| Contains more IronIron | +2014.3% |
| Contains more CopperCopper | +364.7% |
| Contains more ZincZinc | +453.8% |
| Contains more PhosphorusPhosphorus | +45.2% |
| Contains more ManganeseManganese | +500% |
| Contains more SeleniumSelenium | +101% |
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 | +37.6% |
| Contains more Vitamin B12Vitamin B12 | +15.4% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3178.3% |
| Contains more Vitamin B3Vitamin B3 | +1834.1% |
| Contains more Vitamin B5Vitamin B5 | +21.8% |
| Contains more Vitamin B6Vitamin B6 | +534.9% |
| Contains more CholineCholine | +463.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.023mg | 0.754mg | 61% |
| Sodium | 36mg | 1203mg | 51% |
| Vitamin B6 | 0.063mg | 0.4mg | 26% |
| Vitamin B3 | 0.208mg | 4.023mg | 24% |
| Protein | 10.19g | 20.93g | 21% |
| Zinc | 0.52mg | 2.88mg | 21% |
| Selenium | 9.7µg | 19.5µg | 18% |
| Iron | 0.07mg | 1.48mg | 18% |
| Cholesterol | 5mg | 53mg | 16% |
| Choline | 15.1mg | 85.1mg | 13% |
| Calcium | 110mg | 8mg | 10% |
| Phosphorus | 135mg | 196mg | 9% |
| Fats | 0.39g | 5.53g | 8% |
| Saturated fat | 0.117g | 1.81g | 8% |
| Copper | 0.017mg | 0.079mg | 7% |
| Vitamin B2 | 0.278mg | 0.202mg | 6% |
| Monounsaturated fat | 0.053g | 2.62g | 6% |
| Polyunsaturated fat | 0.012g | 0.54g | 4% |
| Vitamin B12 | 0.75µg | 0.65µg | 4% |
| Calories | 59kcal | 145kcal | 4% |
| Potassium | 141mg | 287mg | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Manganese | 0.009mg | 0.054mg | 2% |
| Vitamin E | 0.01mg | 0.25mg | 2% |
| Magnesium | 11mg | 14mg | 1% |
| Vitamin B5 | 0.331mg | 0.403mg | 1% |
| Carbs | 3.6g | 1.5g | 1% |
| Folate | 7µg | 3µg | 1% |
| Net carbs | 3.6g | 1.5g | N/A |
| Sugar | 3.24g | 0g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.006g | 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 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +140% |
| Contains more WaterWater | +25.8% |
| Contains more ProteinProtein | +105.4% |
| Contains more FatsFats | +1317.9% |
| Contains more OtherOther | +506.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.5% |
| Contains more Mono. FatMonounsaturated fat | +4843.4% |
| Contains more Poly. FatPolyunsaturated fat | +4400% |
