Luncheon meat vs Ham
Nutrition comparison per 100 g serving
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Ham wins in 17 out of 27 nutrient categories
Luncheon meat: 6
vs
Ham: 17
(4 ties)
Overview
| Nutrient | Luncheon meat | Ham | Winner |
|---|---|---|---|
| Calories | 293 cal | 221 cal | |
| Protein | 12.5 g | 16.5 g | |
| Carbs | 3.4 g | 0 g | |
| Fat | 25.1 g | 16.7 g | |
| Fiber | 0 g | 0 g | Tie |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Luncheon meat | Ham | Winner |
|---|---|---|---|
| Choline, total | 61.2 MG | 77 MG | |
| Folate, total | 4 UG | 1 UG | |
| Niacin | 3.2 MG | 3.9 MG | |
| Riboflavin | 0.2 MG | 0.2 MG | |
| Thiamin | 0.3 MG | 0.6 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0.6 UG | 0.9 UG | |
| Vitamin B-6 | 0.3 MG | 0.4 MG | |
| Vitamin C, total ascorbic acid | 43 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0.6 UG | 0.7 UG | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 0.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Luncheon meat | Ham | Winner |
|---|---|---|---|
| Calcium, Ca | 0 MG | 7 MG | |
| Copper, Cu | 0.0 MG | 0.1 MG | |
| Iron, Fe | 0.6 MG | 0.8 MG | |
| Magnesium, Mg | 14 MG | 16 MG | |
| Phosphorus, P | 109 MG | 155 MG | |
| Potassium, K | 564 MG | 319 MG | |
| Selenium, Se | 25 UG | 17.4 UG | |
| Sodium, Na | 1,036 MG | 1,194 MG | |
| Zinc, Zn | 2.1 MG | 1.9 MG |