Chicken vs. Ham

Nutrition comparison of Cooked Chicken and Ham


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked chicken versus ham (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chicken and ham:

  • Both chicken and ham are high in calories, potassium and protein.
  • Ham has more thiamin, however, chicken contains more pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of chicken and ham is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Chicken src
Image of Ham src

Calories and Carbs

calories

Both chicken and ham are high in calories. Ham has 39% more calories than chicken - chicken has 189 calories per 100 grams and ham has 263 calories.

For macronutrient ratios, chicken is much heavier in protein, much lighter in fat and similar to ham for carbs. Chicken has a macronutrient ratio of 49:0:51 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chicken Ham
Protein 49% 25%
Carbohydrates ~ 3%
Fat 51% 72%
Alcohol ~ ~

carbohydrates

Both ham and chicken are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and chicken does not contain significant amounts.



Protein

protein

Both chicken and ham are high in protein. Chicken has 43% more protein than ham - chicken has 23.3g of protein per 100 grams and ham has 16.3g of protein.

Fat

saturated fat

Ham is high in saturated fat and chicken has 57% less saturated fat than ham - chicken has 3.1g of saturated fat per 100 grams and ham has 7.2g of saturated fat.

trans fat

Both chicken and ham are low in trans fat - chicken has 0.09g of trans fat per 100 grams and ham does not contain significant amounts.

cholesterol

Ham has 35% less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and ham has 70mg of cholesterol.

Vitamins

Vitamin D

Ham has more Vitamin D than chicken - ham has 26iu of Vitamin D per 100 grams and chicken does not contain significant amounts.

Vitamin E

Chicken and ham contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.

Vitamin K

Chicken and ham contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and ham does not contain significant amounts.

The B Vitamins

Ham has more thiamin, however, chicken contains more pantothenic acid, Vitamin B6 and folate. Both chicken and ham contain significant amounts of riboflavin, niacin and Vitamin B12.

Chicken Ham
Thiamin 0.121 MG 0.712 MG
Riboflavin 0.302 MG 0.19 MG
Niacin 7.107 MG 4.162 MG
Pantothenic acid 1.327 MG 0.18 MG
Vitamin B6 0.538 MG 0.26 MG
Folate 2 UG 1 UG
Vitamin B12 0.51 UG 0.95 UG

Minerals

calcium

Chicken and ham contain similar amounts of calcium - chicken has 8mg of calcium per 100 grams and ham has 10mg of calcium.

iron

Chicken and ham contain similar amounts of iron - chicken has 0.93mg of iron per 100 grams and ham has 0.79mg of iron.

potassium

Both chicken and ham are high in potassium. Chicken has 118% more potassium than ham - chicken has 677mg of potassium per 100 grams and ham has 311mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than ham per 100 grams.

Chicken Ham
alpha linoleic acid 0.1 G 0.31 G
DHA 0.031 G ~
EPA 0.008 G ~
DPA 0.016 G ~
Total 0.155 G 0.31 G

omega 6s

Comparing omega-6 fatty acids, both chicken and ham contain significant amounts of linoleic acid.

Chicken Ham
other omega 6 0.02 G ~
linoleic acid 1.818 G 2.16 G
Total 1.838 G 2.16 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Ham (Ham, minced) .

Cooked Chicken g

()
Daily Values (%)

Ham g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food