Ham vs Luncheon meat
Nutrition comparison per 100 g serving
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Ham wins in 16 out of 29 nutrient categories
Ham: 16
vs
Luncheon meat: 10
(3 ties)
Overview
| Nutrient | Ham | Luncheon meat | Winner |
|---|---|---|---|
| Calories | 164 cal | 293 cal | |
| Protein | 16.6 g | 12.5 g | |
| Carbs | 3.6 g | 3.4 g | |
| Fat | 8.8 g | 25.1 g | |
| Fiber | 1.3 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Ham | Luncheon meat | Winner |
|---|---|---|---|
| Choline, total | 81.9 MG | 61.2 MG | |
| Folate, total | 7 UG | 4 UG | |
| Niacin | 2.9 MG | 3.2 MG | |
| Pantothenic acid | 0.4 MG | 0 MG | |
| Riboflavin | 0.2 MG | 0.2 MG | |
| Thiamin | 0.6 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0.4 UG | 0.6 UG | |
| Vitamin B-6 | 0.3 MG | 0.3 MG | |
| Vitamin C, total ascorbic acid | 4 MG | 43 MG | |
| Vitamin D (D2 + D3) | 0.7 UG | 0.6 UG | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Ham | Luncheon meat | Winner |
|---|---|---|---|
| Calcium, Ca | 24 MG | 0 MG | |
| Copper, Cu | 0.1 MG | 0.0 MG | |
| Iron, Fe | 1.0 MG | 0.6 MG | |
| Magnesium, Mg | 22 MG | 14 MG | |
| Manganese, Mn | 0.6 MG | 0 MG | |
| Phosphorus, P | 153 MG | 109 MG | |
| Potassium, K | 287 MG | 564 MG | |
| Selenium, Se | 20.7 UG | 25 UG | |
| Sodium, Na | 814 MG | 1,036 MG | |
| Zinc, Zn | 1.4 MG | 2.1 MG |