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Milk vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between milk and ham?

  • Milk has less vitamin B1, selenium, vitamin B6, vitamin B3, zinc, iron, phosphorus, and choline than ham.
  • Ham's daily need coverage for vitamin B1 is 61% higher.
  • Milk contains less cholesterol.
  • Ham has a lower glycemic index than milk.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Milk 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Ham
Ham
8
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 +1462.5%
Contains less SodiumSodium -96.3%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +91.3%
Contains more IronIron +4833.3%
Contains more CopperCopper +690%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +106.3%
Contains more ManganeseManganese +1700%
Contains more SeleniumSelenium +490.9%

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.
Milk
Milk
4
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
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%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +3670%
Contains more Vitamin B3Vitamin B3 +4225.8%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +981.1%
Contains more Vitamin B12Vitamin B12 +38.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg

All nutrients comparison - raw data values

Nutrient Milk Ham DV% diff.
Vitamin B1 0.02mg 0.754mg 61%
Sodium 44mg 1203mg 50%
Protein 3.37g 20.93g 35%
Selenium 3.3µg 19.5µg 29%
Vitamin B6 0.037mg 0.4mg 28%
Vitamin B3 0.093mg 4.023mg 25%
Zinc 0.42mg 2.88mg 22%
Iron 0.03mg 1.48mg 18%
Cholesterol 5mg 53mg 16%
Phosphorus 95mg 196mg 14%
Calcium 125mg 8mg 12%
Choline 17.7mg 85.1mg 12%
Copper 0.01mg 0.079mg 8%
Vitamin B12 0.47µg 0.65µg 8%
Fats 0.97g 5.53g 7%
Vitamin A 58µg 0µg 6%
Monounsaturated fat 0.277g 2.62g 6%
Calories 42kcal 145kcal 5%
Saturated fat 0.633g 1.81g 5%
Potassium 150mg 287mg 4%
Polyunsaturated fat 0.035g 0.54g 3%
Vitamin D* 48 IU 32 IU 2%
Vitamin D 1.2µg 0.8µg 2%
Vitamin E 0.01mg 0.25mg 2%
Manganese 0.003mg 0.054mg 2%
Carbs 4.99g 1.5g 1%
Magnesium 11mg 14mg 1%
Vitamin B2 0.185mg 0.202mg 1%
Vitamin B5 0.361mg 0.403mg 1%
Folate 5µg 3µg 1%
Protein per 100 calories 8g 14g N/A
Calories per 10 g protein 125kcal 69kcal N/A
Weight per 100 calories 238g 69g N/A
Unsaturated / Saturated Fat ratio 0.49 1.7 N/A
Net carbs 4.99g 1.5g N/A
Sugar 5.2g 0g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.043mg 0.251mg 0%
Threonine 0.143mg 0.931mg 0%
Isoleucine 0.174mg 0.918mg 0%
Leucine 0.319mg 1.661mg 0%
Lysine 0.282mg 1.775mg 0%
Methionine 0.088mg 0.553mg 0%
Phenylalanine 0.174mg 0.904mg 0%
Valine 0.22mg 0.908mg 0%
Histidine 0.101mg 0.75mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 CarbsCarbs +232.7%
Contains more WaterWater +32.9%
Contains more ProteinProtein +521.1%
Contains more FatsFats +470.1%
Contains more OtherOther +482.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
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
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +845.8%
Contains more Poly. FatPolyunsaturated fat +1442.9%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.