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  6. Ham vs. Frog legs

Ham vs. Frog legs — In-Depth Nutrition Comparison

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The main differences between ham and frog legs

  • Ham has more vitamin B1, vitamin B6, vitamin B3, zinc, vitamin B12, selenium, and phosphorus; however, frog legs have more copper.
  • Daily need coverage for vitamin B1 for ham is 51% higher.
  • Frog legs have 24 times less saturated fat than ham. Ham has 1.81g of saturated fat, while frog legs have 0.076g.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Frog legs, raw.

Infographic

Ham vs Frog legs infographic
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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.
Ham
Ham
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.4% 25% 56% 83% 27% 63% 7.6% 0% 77%
Contains more ZincZinc +188%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +38.3%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +125%
Contains more CopperCopper +216.5%
Contains less SodiumSodium -95.2%
~equal in Potassium ~285mg
~equal in Iron ~1.5mg

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.
Ham
Ham
6
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%
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% 3% 5% 20% 35% 58% 23% 0% 28% 50% 0.25% 11%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +438.6%
Contains more Vitamin B3Vitamin B3 +235.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +62.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ham Frog legs DV% diff.
Vitamin B1 0.754mg 0.14mg 51%
Sodium 1203mg 58mg 50%
Vitamin B6 0.4mg 0.12mg 22%
Copper 0.079mg 0.25mg 19%
Vitamin B3 4.023mg 1.2mg 18%
Zinc 2.88mg 1mg 17%
Selenium 19.5µg 14.1µg 10%
Vitamin B12 0.65µg 0.4µg 10%
Protein 20.93g 16.4g 9%
Fats 5.53g 0.3g 8%
Vitamin B5 0.403mg 8%
Saturated fat 1.81g 0.076g 8%
Phosphorus 196mg 147mg 7%
Monounsaturated fat 2.62g 0.053g 6%
Vitamin E 0.25mg 1mg 5%
Calories 145kcal 73kcal 4%
Vitamin B2 0.202mg 0.25mg 4%
Choline 85.1mg 65mg 4%
Vitamin D* 32 IU 8 IU 3%
Vitamin D 0.8µg 0.2µg 3%
Folate 3µg 15µg 3%
Polyunsaturated fat 0.54g 0.102g 3%
Vitamin A 0µg 15µg 2%
Manganese 0.054mg 2%
Carbs 1.5g 0g 1%
Cholesterol 53mg 50mg 1%
Magnesium 14mg 20mg 1%
Calcium 8mg 18mg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 69kcal 45kcal N/A
Weight per 100 calories 69g 137g N/A
Unsaturated / Saturated Fat ratio 1.7 2 N/A
Net carbs 1.5g 0g N/A
Potassium 287mg 285mg 0%
Iron 1.48mg 1.5mg 0%
Vitamin K 0µg 0.1µg 0%
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 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.02g N/A
Omega-3 - DPA 0g 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more ProteinProtein +27.6%
Contains more FatsFats +1743.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +212.1%
Contains more WaterWater +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
33% 23% 44%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +4843.4%
Contains more Poly. FatPolyunsaturated fat +429.4%
Contains less Sat. FatSaturated fat -95.8%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.