White Rice vs. Ham
Nutrition comparison of Cooked White Rice and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and ham:
- Both white rice and ham are high in calories.
- Ham has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white rice contains more folate.
- Ham has signficantly less carbohydrates than white rice.
- Ham is an excellent source of potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and ham are high in calories. Ham has 102% more calories than white rice - white rice has 130 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. White rice has a macronutrient ratio of 8:91:2 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Ham | |
|---|---|---|
| Protein | 8% | 25% |
| Carbohydrates | 91% | 3% |
| Fat | 2% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
White rice has more dietary fiber than ham - white rice has 0.3g of dietary fiber per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 584% more protein than white rice - white rice has 2.4g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and white rice has 99% less saturated fat than ham - white rice has 0.06g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
White rice has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin D
Ham has more Vitamin D than white rice - ham has 26iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Ham and white rice contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Ham has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white rice contains more folate. Both white rice and ham contain significant amounts of pantothenic acid.
| White Rice | Ham | |
|---|---|---|
| Thiamin | 0.167 MG | 0.712 MG |
| Riboflavin | 0.016 MG | 0.19 MG |
| Niacin | 1.835 MG | 4.162 MG |
| Pantothenic acid | 0.411 MG | 0.18 MG |
| Vitamin B6 | 0.05 MG | 0.26 MG |
| Folate | 58 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
White rice and ham contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and ham has 10mg of calcium.
iron
White rice has 89% more iron than ham - white rice has 1.5mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 972% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Ham | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.31 G |
| Total | 0.01 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than white rice per 100 grams.
| White Rice | Ham | |
|---|---|---|
| linoleic acid | 0.046 G | 2.16 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Ham (Ham, minced) .
Cooked White Rice g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or ham contain more calories in 100 grams?Both white rice and ham are high in calories. Ham has 100% more calories than white rice - white rice has 130 calories in 100g and ham has 263 calories.
Does white rice or ham have more carbohydrates?
By weight, ham has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and ham has 1.8g of carbohydrates.
Does white rice or ham contain more potassium?
Ham is a rich source of potassium and it has 970% more potassium than white rice - white rice has 29mg of potassium in 100 grams and ham has 311mg of potassium.