Whole Wheat Bread vs. Ham
Nutrition comparison of Whole Wheat Bread and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and ham:
- Both whole wheat bread and ham are high in calories, potassium and protein.
- Ham has more thiamin and Vitamin B12, however, whole wheat bread contains more folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and ham are high in calories. Whole wheat bread is very similar to ham for calories - whole wheat bread has 265 calories per 100 grams and ham has 263 calories.
| Whole Wheat Bread | Ham | |
|---|---|---|
| Protein | 20% | 25% |
| Carbohydrates | 65% | 3% |
| Fat | 14% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and ham has 96% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than ham - whole wheat bread has 7.4g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both whole wheat bread and ham are high in protein. Ham has 22% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and whole wheat bread has 88% less saturated fat than ham - whole wheat bread has 0.87g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and ham contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than whole wheat bread - ham has 26iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and ham contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Whole wheat bread and ham contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin and Vitamin B12, however, whole wheat bread contains more folate. Both whole wheat bread and ham contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Ham | |
|---|---|---|
| Thiamin | 0.279 MG | 0.712 MG |
| Riboflavin | 0.131 MG | 0.19 MG |
| Niacin | 4.042 MG | 4.162 MG |
| Pantothenic acid | 0.336 MG | 0.18 MG |
| Vitamin B6 | 0.263 MG | 0.26 MG |
| Folate | 75 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 930% more calcium than ham - whole wheat bread has 103mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 216% more iron than ham - whole wheat bread has 2.5mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both whole wheat bread and ham are high in potassium. Ham has 35% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and ham contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Ham | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.31 G |
| Total | 0.205 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and ham contain significant amounts of linoleic acid.
| Whole Wheat Bread | Ham | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 2.16 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Ham (Ham, minced) .
Whole Wheat Bread 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 whole wheat bread or ham contain more calories in 100 grams?Both whole wheat bread and ham are high in calories. Whole wheat bread is quite similar to ham for calories - whole wheat bread has 265 calories in 100g and ham has 263 calories.
Does whole wheat bread or ham have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and ham has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and ham has 1.8g of carbohydrates.
Does whole wheat bread or ham contain more calcium?
Whole wheat bread is a rich source of calcium and it has 930% more calcium than ham - whole wheat bread has 103mg of calcium in 100 grams and ham has 10mg of calcium.
Does whole wheat bread or ham contain more potassium?
Both whole wheat bread and ham are high in potassium. Ham has 40% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and ham has 311mg of potassium.