Chicken breast vs. Ham — In-Depth Nutrition Comparison
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What are the differences between chicken breast and ham?
- Chicken breast is higher in vitamin B3, protein, vitamin B6, vitamin B5, and selenium, yet ham is higher in vitamin B1, zinc, and vitamin B12.
- Chicken breast's daily need coverage for vitamin B3 is 67% more.
- Chicken breast has 3 times more vitamin B5 than ham. While chicken breast has 1.04mg of vitamin B5, ham has only 0.403mg.
- The amount of cholesterol in ham is lower.
We used Chicken, broilers or fryers, breast, meat only, cooked, fried and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +121.4% |
| Contains more CalciumCalcium | +100% |
| Contains more PhosphorusPhosphorus | +25.5% |
| Contains less SodiumSodium | -93.4% |
| Contains more SeleniumSelenium | +34.4% |
| Contains more IronIron | +29.8% |
| Contains more CopperCopper | +46.3% |
| Contains more ZincZinc | +166.7% |
| Contains more ManganeseManganese | +157.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +68% |
| Contains more Vitamin B3Vitamin B3 | +267.4% |
| Contains more Vitamin B5Vitamin B5 | +158.1% |
| Contains more Vitamin B6Vitamin B6 | +60% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +854.4% |
| Contains more Vitamin B2Vitamin B2 | +61.6% |
| Contains more Vitamin B12Vitamin B12 | +75.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 14.782mg | 4.023mg | 67% |
| Vitamin B1 | 0.079mg | 0.754mg | 56% |
| Sodium | 79mg | 1203mg | 49% |
| Protein | 33.44g | 20.93g | 25% |
| Vitamin B6 | 0.64mg | 0.4mg | 18% |
| Zinc | 1.08mg | 2.88mg | 16% |
| Cholesterol | 91mg | 53mg | 13% |
| Vitamin B5 | 1.04mg | 0.403mg | 13% |
| Selenium | 26.2µg | 19.5µg | 12% |
| Vitamin B12 | 0.37µg | 0.65µg | 12% |
| Phosphorus | 246mg | 196mg | 7% |
| Vitamin B2 | 0.125mg | 0.202mg | 6% |
| Vitamin D | 0.1µg | 0.8µg | 4% |
| Magnesium | 31mg | 14mg | 4% |
| Iron | 1.14mg | 1.48mg | 4% |
| Polyunsaturated fat | 1.07g | 0.54g | 4% |
| Vitamin D* | 5 IU | 32 IU | 3% |
| Copper | 0.054mg | 0.079mg | 3% |
| Calories | 187kcal | 145kcal | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Choline | 95.9mg | 85.1mg | 2% |
| Saturated fat | 1.29g | 1.81g | 2% |
| Monounsaturated fat | 1.72g | 2.62g | 2% |
| Fats | 4.71g | 5.53g | 1% |
| Calcium | 16mg | 8mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin E | 0.42mg | 0.25mg | 1% |
| Manganese | 0.021mg | 0.054mg | 1% |
| Protein per 100 calories | 18g | 14g | N/A |
| Calories per 10 g protein | 56kcal | 69kcal | N/A |
| Weight per 100 calories | 53g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 2.2 | 1.7 | N/A |
| Net carbs | 0.51g | 1.5g | N/A |
| Carbs | 0.51g | 1.5g | 0% |
| Potassium | 276mg | 287mg | 0% |
| Folate | 4µg | 3µg | 0% |
| Tryptophan | 0.39mg | 0.251mg | 0% |
| Threonine | 1.412mg | 0.931mg | 0% |
| Isoleucine | 1.765mg | 0.918mg | 0% |
| Leucine | 2.509mg | 1.661mg | 0% |
| Lysine | 2.836mg | 1.775mg | 0% |
| Methionine | 0.925mg | 0.553mg | 0% |
| Phenylalanine | 1.328mg | 0.904mg | 0% |
| Valine | 1.659mg | 0.908mg | 0% |
| Histidine | 1.037mg | 0.75mg | 0% |
| Omega-3 (EPA) | 0.01g | 0g | N/A |
| Omega-3 (DHA) | 0.03g | 0g | N/A |
| Omega-3 (DPA) | 0.02g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
33.44 g
Fats:
4.71 g
Carbs:
0.51 g
Water:
60.21 g
Other:
1.13 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +59.8% |
| Contains more FatsFats | +17.4% |
| Contains more CarbsCarbs | +194.1% |
| Contains more WaterWater | +12.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.29 g
Monounsaturated fat:
Mono. Fat
1.72 g
Polyunsaturated fat:
Poly. Fat
1.07 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 | -28.7% |
| Contains more Poly. FatPolyunsaturated fat | +98.1% |
| Contains more Mono. FatMonounsaturated fat | +52.3% |
