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Egg vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between eggs and ham

  • Eggs have more copper, choline, vitamin B2, selenium, and vitamin B5; however, ham is higher in vitamin B1, vitamin B3, and vitamin B6.
  • Eggs cover your daily need for copper, 213% more than ham.
  • Eggs have 7 times more cholesterol than ham. While eggs have 373mg of cholesterol, ham has only 53mg.

These are the specific foods used in this comparison Egg, whole, cooked, hard-boiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Egg 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.
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Ham
Ham
6
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 +525%
Contains more CopperCopper +2431.6%
Contains less SodiumSodium -89.7%
Contains more SeleniumSelenium +57.9%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +127.8%
Contains more IronIron +24.4%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +14%
Contains more ManganeseManganese +107.7%

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.
Egg
Egg
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Ham
Ham
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin DVitamin D +175%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +312%
Contains more Vitamin B2Vitamin B2 +154%
Contains more Vitamin B5Vitamin B5 +246.9%
Contains more Vitamin B12Vitamin B12 +70.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1366.7%
Contains more Vitamin B1Vitamin B1 +1042.4%
Contains more Vitamin B3Vitamin B3 +6185.9%
Contains more Vitamin B6Vitamin B6 +230.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Ham DV% diff.
Copper 2mg 0.079mg 213%
Cholesterol 373mg 53mg 107%
Vitamin B1 0.066mg 0.754mg 57%
Sodium 124mg 1203mg 47%
Choline 293.8mg 85.1mg 38%
Vitamin B3 0.064mg 4.023mg 25%
Vitamin B2 0.513mg 0.202mg 24%
Selenium 30.8µg 19.5µg 21%
Vitamin B6 0.121mg 0.4mg 21%
Vitamin B5 1.398mg 0.403mg 20%
Vitamin B12 1.11µg 0.65µg 19%
Protein 12.58g 20.93g 17%
Zinc 1.05mg 2.88mg 17%
Vitamin A 149µg 0µg 17%
Folate 44µg 3µg 10%
Fats 10.61g 5.53g 8%
Vitamin D* 87 IU 32 IU 7%
Vitamin D 2.2µg 0.8µg 7%
Saturated fat 3.267g 1.81g 7%
Polyunsaturated fat 1.414g 0.54g 6%
Potassium 126mg 287mg 5%
Vitamin E 1.03mg 0.25mg 5%
Calcium 50mg 8mg 4%
Iron 1.19mg 1.48mg 4%
Monounsaturated fat 4.077g 2.62g 4%
Phosphorus 172mg 196mg 3%
Calories 155kcal 145kcal 1%
Magnesium 10mg 14mg 1%
Manganese 0.026mg 0.054mg 1%
Protein per 100 calories 8.1g 14g N/A
Calories per 10 g protein 123kcal 69kcal N/A
Weight per 100 calories 65g 69g N/A
Unsaturated / Saturated Fat ratio 1.7 1.7 N/A
Net carbs 1.12g 1.5g N/A
Carbs 1.12g 1.5g 0%
Sugar 1.12g 0g N/A
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.153mg 0.251mg 0%
Threonine 0.604mg 0.931mg 0%
Isoleucine 0.686mg 0.918mg 0%
Leucine 1.075mg 1.661mg 0%
Lysine 0.904mg 1.775mg 0%
Methionine 0.392mg 0.553mg 0%
Phenylalanine 0.668mg 0.904mg 0%
Valine 0.767mg 0.908mg 0%
Histidine 0.298mg 0.75mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +91.9%
Contains more ProteinProtein +66.4%
Contains more CarbsCarbs +33.9%
Contains more OtherOther +308.4%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +55.6%
Contains more Poly. FatPolyunsaturated fat +161.9%
Contains less Sat. FatSaturated fat -44.6%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.