Yolk vs. Ham — In-Depth Nutrition Comparison
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How are yolk and ham different?
- Yolk is higher in choline, selenium, vitamin B12, vitamin B5, folate, and vitamin D; however, ham is richer in vitamin B1.
- Daily need coverage for cholesterol for yolk is 344% higher.
- Yolk contains 49 times more folate than ham. While yolk contains 146µg of folate, ham contains only 3µg.
- Ham has less cholesterol.
Egg, yolk, raw, fresh and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.
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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 | +1512.5% |
| Contains more IronIron | +84.5% |
| Contains more PhosphorusPhosphorus | +99% |
| Contains less SodiumSodium | -96% |
| Contains more SeleniumSelenium | +187.2% |
| Contains more MagnesiumMagnesium | +180% |
| Contains more PotassiumPotassium | +163.3% |
| Contains more ZincZinc | +25.2% |
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 EVitamin E | +932% |
| Contains more Vitamin DVitamin D | +575% |
| Contains more Vitamin B2Vitamin B2 | +161.4% |
| Contains more Vitamin B5Vitamin B5 | +641.9% |
| Contains more Vitamin B12Vitamin B12 | +200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4766.7% |
| Contains more CholineCholine | +863.8% |
| Contains more Vitamin B1Vitamin B1 | +328.4% |
| Contains more Vitamin B3Vitamin B3 | +16662.5% |
| Contains more Vitamin B6Vitamin B6 | +14.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 1085mg | 53mg | 344% |
| Choline | 820.2mg | 85.1mg | 134% |
| Selenium | 56µg | 19.5µg | 66% |
| Vitamin B12 | 1.95µg | 0.65µg | 54% |
| Vitamin B5 | 2.99mg | 0.403mg | 52% |
| Sodium | 48mg | 1203mg | 50% |
| Vitamin B1 | 0.176mg | 0.754mg | 48% |
| Vitamin A | 381µg | 0µg | 42% |
| Folate | 146µg | 3µg | 36% |
| Saturated fat | 9.551g | 1.81g | 35% |
| Fats | 26.54g | 5.53g | 32% |
| Phosphorus | 390mg | 196mg | 28% |
| Vitamin B3 | 0.024mg | 4.023mg | 25% |
| Vitamin B2 | 0.528mg | 0.202mg | 25% |
| Polyunsaturated fat | 4.204g | 0.54g | 24% |
| Vitamin D | 218IU | 32IU | 23% |
| Monounsaturated fat | 11.738g | 2.62g | 23% |
| Vitamin D | 5.4µg | 0.8µg | 23% |
| Iron | 2.73mg | 1.48mg | 16% |
| Vitamin E | 2.58mg | 0.25mg | 16% |
| Calcium | 129mg | 8mg | 12% |
| Protein | 15.86g | 20.93g | 10% |
| Calories | 322kcal | 145kcal | 9% |
| Potassium | 109mg | 287mg | 5% |
| Zinc | 2.3mg | 2.88mg | 5% |
| Vitamin B6 | 0.35mg | 0.4mg | 4% |
| Magnesium | 5mg | 14mg | 2% |
| Vitamin K | 0.7µg | 0µg | 1% |
| Carbs | 3.59g | 1.5g | 1% |
| Net carbs | 3.59g | 1.5g | N/A |
| Sugar | 0.56g | 0g | N/A |
| Copper | 0.077mg | 0.079mg | 0% |
| Manganese | 0.055mg | 0.054mg | 0% |
| Tryptophan | 0.177mg | 0.251mg | 0% |
| Threonine | 0.687mg | 0.931mg | 0% |
| Isoleucine | 0.866mg | 0.918mg | 0% |
| Leucine | 1.399mg | 1.661mg | 0% |
| Lysine | 1.217mg | 1.775mg | 0% |
| Methionine | 0.378mg | 0.553mg | 0% |
| Phenylalanine | 0.681mg | 0.904mg | 0% |
| Valine | 0.949mg | 0.908mg | 0% |
| Histidine | 0.416mg | 0.75mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.011g | 0g | N/A |
| Omega-3 - DHA | 0.114g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +379.9% |
| Contains more CarbsCarbs | +139.3% |
| Contains more ProteinProtein | +32% |
| Contains more WaterWater | +29.4% |
| Contains more OtherOther | +157.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +348% |
| Contains more Poly. FatPolyunsaturated fat | +678.5% |
| Contains less Sat. FatSaturated fat | -81% |
