How many calories are in one pound of ham?

Ham has 1193 calories per pound or 263 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one pound of ham?

An excellent source of protein, a single pound of Ham contains 148% of recommended daily values or 73.8 grams of protein. However, the protein in ham is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in ham?

Ham is an excellent source of many nutrients, including protein, Vitamin D, calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12. It also contains significant amounts of magnesium.

Does ham contain omega 3 fatty acids?

Ham is a source of healthy omega-3 fatty acids, containing a total of 1.41 grams for every pound. It contains significant amounts of alpha linoleic acid.

Food with Nutrition Similar to Ham

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Summary
Similar meats
Similar vegan
Other Similar Foods

Ham source

Similar to Ham

A common and nutrient dense meat product, ham is an excellent source of protein, potassium and thiamin. It is also a good source of niacin and Vitamin B12. One pound of ham contains about 1193 calories.

Several foods are nutritionally comparable to ham, including pork and sausage.

For vegetarian substitutions, egg noodles is most similar to ham. For vegan nutritional substitutes, the most comparable foods to ham include hemp seeds, oats and granola. Here is the full list of vegan substitutes to ham.

We compared the key nutrients in ham (niacin, Vitamin B12, protein, potassium and thiamin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

meats: Pork, Sausage, Spam

vegan: Hemp Seeds, Oats, Granola, , Peas, Dijon Mustard, Whole Wheat Bread, Brazil Nut, Sprouted Peas, Pecan, Soy Flour, Mung Bean, Pine Nut

other: Filet O Fish, Big Mac, Quarter Pounder

The details of the top 20 foods most nutritionally similar to ham are below.

meats

Pork

Similarity: > 95%

Pork is high in many of the same nutrients as ham, including protein, saturated fat, potassium and thiamin. Moreover, pork contains more Vitamin C, calcium, iron and Vitamin B6 than ham.

For 100 grams of ham and pork:

Ham (3.5 ounces)		Pork (3.5 ounces)
4.2	niacin (MG)	4.2
0.95	Vitamin B12 (UG)	0.54
16	protein (G)	26
311	potassium (MG)	362
0.71	thiamin (MG)	0.71

However, ham does contain more Vitamin B12 than pork by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	297
7.2	saturated fat (G)	7.7
0	Vitamin C (MG)	0.7
0	Vitamin A (UG)	2
26	Vitamin D (IU)	21
0.27	Vitamin E (MG)	0.21
10	calcium (MG)	22
0.79	iron (MG)	1.3
0.19	riboflavin (MG)	0.22
0.18	pantothenic acid (MG)	0.52
0.26	Vitamin B6 (MG)	0.39
1	folate (UG)	6
0.95	Vitamin B12 (UG)	0.54

0.981 | 0.981 | 4.54 Complete Comparison:
Pork vs. Ham

Sausage

Similarity: > 95%

Sausage is high in many of the same nutrients as ham, including protein, saturated fat, potassium and niacin. Moreover, sausage contains more Vitamin A, Vitamin D, iron and riboflavin than ham.

For 100 grams of ham and sausage:

Ham (3.5 ounces)		Sausage (1.25 link)
4.2	niacin (MG)	6.3
0.95	Vitamin B12 (UG)	0.9
16	protein (G)	18
311	potassium (MG)	339
0.71	thiamin (MG)	0.35

However, ham does contain more thiamin than sausage by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	324
0	sugar (G)	1.4
7.2	saturated fat (G)	9
0	trans fat (G)	0.1
0	Vitamin A (UG)	10
26	Vitamin D (IU)	41
0.27	Vitamin E (MG)	0.25
10	calcium (MG)	13
0.79	iron (MG)	1.3
0.19	riboflavin (MG)	0.26
0.18	pantothenic acid (MG)	0.84
0.26	Vitamin B6 (MG)	0.37
1	folate (UG)	4
0.95	Vitamin B12 (UG)	0.9

0.977 | 0.977 | 4.09 Complete Comparison:
Sausage vs. Ham

Spam

Similarity: > 95%

Spam is also high in protein, saturated fat and potassium. Also, spam contains more Vitamin C than ham.

For 100 grams of ham and spam:

Ham (3.5 ounces)		Spam (3.5 ounces)
4.2	niacin (MG)	3.2
0.95	Vitamin B12 (UG)	0.61
16	protein (G)	13
311	potassium (MG)	564
0.71	thiamin (MG)	0.26

However, ham does contain more calcium, thiamin, niacin, pantothenic acid and Vitamin B12 than spam by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	293
7.2	saturated fat (G)	8.9
0	Vitamin C (MG)	43
26	Vitamin D (IU)	23
0.27	Vitamin E (MG)	0.24
10	calcium (MG)	0
0.79	iron (MG)	0.64
0.19	riboflavin (MG)	0.18
0.18	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0.28
1	folate (UG)	4
0.95	Vitamin B12 (UG)	0.61

0.976 | 0.976 | 3.75 Complete Comparison:
Spam vs. Ham

vegan

There are quite a few vegan foods that offer similar nutritional benefits to ham. Hemp seeds, oats, granola, and peas are all high in niacin, Vitamin B12, protein, potassium and or thiamin.

Hemp Seeds

Similarity: > 95%

More nutritionally dense than ham, hemp seeds are high in many of the same nutrients as ham, including protein, potassium, thiamin and niacin. Moreover, hemp seeds contains more dietary fiber, calcium, iron and riboflavin than ham.

For 100 grams of ham and hemp seeds:

Ham (3.5 ounces)		Hemp Seeds (10 tbsps)
4.2	niacin (MG)	9.2
0.95	Vitamin B12 (UG)	0
16	protein (G)	32
311	potassium (MG)	1200
0.71	thiamin (MG)	1.3

However, ham does contain more Vitamin D, pantothenic acid and Vitamin B12 than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	553
0	dietary fiber (G)	4
0	sugar (G)	1.5
7.2	saturated fat (G)	4.6
0	Vitamin C (MG)	0.5
0	Vitamin A (UG)	1
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.8
10	calcium (MG)	70
0.79	iron (MG)	8
0.19	riboflavin (MG)	0.29
0.18	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0.6
1	folate (UG)	110
0.95	Vitamin B12 (UG)	0

0.968 | 0.968 | 9.61 Complete Comparison:
Hemp Seeds vs. Ham

Oats

Similarity: > 95%

Oats are also high in protein, potassium and thiamin. Moreover, oats contains more dietary fiber, calcium, iron, pantothenic acid and folate than ham.

For 100 grams of ham and oats:

Ham (3.5 ounces)		Oats (5/8 cup)
4.2	niacin (MG)	0.96
0.95	Vitamin B12 (UG)	0
16	protein (G)	17
311	potassium (MG)	429
0.71	thiamin (MG)	0.76

However, ham does contain more Vitamin D, niacin, Vitamin B6 and Vitamin B12 than oats by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	389
0	dietary fiber (G)	11
7.2	saturated fat (G)	1.2
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0
10	calcium (MG)	54
0.79	iron (MG)	4.7
0.19	riboflavin (MG)	0.14
0.18	pantothenic acid (MG)	1.3
0.26	Vitamin B6 (MG)	0.12
1	folate (UG)	56
0.95	Vitamin B12 (UG)	0

0.959 | 0.959 | 6.04 Complete Comparison:
Oats vs. Ham

Granola

Similarity: > 95%

More nutritionally dense than ham, granola is also high in protein, potassium and thiamin. Moreover, granola contains more dietary fiber, Vitamin C, Vitamin E and calcium than ham.

For 100 grams of ham and granola:

Ham (3.5 ounces)		Granola (7/8 cup)
4.2	niacin (MG)	2.7
0.95	Vitamin B12 (UG)	0
16	protein (G)	14
311	potassium (MG)	539
0.71	thiamin (MG)	0.55

However, ham does contain more Vitamin D, niacin and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	489
0	dietary fiber (G)	8.9
0	sugar (G)	20
7.2	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	11
10	calcium (MG)	76
0.79	iron (MG)	4
0.19	riboflavin (MG)	0.35
0.18	pantothenic acid (MG)	0.75
0.26	Vitamin B6 (MG)	0.37
1	folate (UG)	84
0.95	Vitamin B12 (UG)	0

0.956 | 0.956 | 7.62 Complete Comparison:
Granola vs. Ham

Similarity: > 95%

is also high in protein, potassium and thiamin. Moreover, contains more dietary fiber, Vitamin A, iron and Vitamin B6 than ham.

For 100 grams of ham and :

Ham (3.5 ounces)		(5/8 cup)
4.2	niacin (MG)	3.6
0.95	Vitamin B12 (UG)	0
16	protein (G)	9.4
311	potassium (MG)	287
0.71	thiamin (MG)	0.39

A higher water content, is less nutritionally dense than ham. Ham does contain more Vitamin D and Vitamin B12 than by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	365
0	dietary fiber (G)	7.3
0	sugar (G)	0.64
7.2	saturated fat (G)	0.67
0	Vitamin A (UG)	11
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.49
10	calcium (MG)	7
0.79	iron (MG)	2.7
0.19	riboflavin (MG)	0.2
0.18	pantothenic acid (MG)	0.42
0.26	Vitamin B6 (MG)	0.62
1	folate (UG)	19
0.95	Vitamin B12 (UG)	0

0.956 | 0.956 | 0 Complete Comparison:
vs. Ham

Peas

Similarity: > 95%

Peas are also high in potassium and contains some of the same nutrients. Moreover, peas contains more dietary fiber, Vitamin C, Vitamin A and calcium than ham.

For 100 grams of ham and peas:

Ham (3.5 ounces)		Peas (3/4 cup)
4.2	niacin (MG)	2.1
0.95	Vitamin B12 (UG)	0
16	protein (G)	5.4
311	potassium (MG)	244
0.71	thiamin (MG)	0.27

However, ham does contain more protein, Vitamin D and thiamin than peas by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	81
0	dietary fiber (G)	5.7
0	sugar (G)	5.7
7.2	saturated fat (G)	0.07
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.13
10	calcium (MG)	25
0.79	iron (MG)	1.5
0.19	riboflavin (MG)	0.13
0.18	pantothenic acid (MG)	0.1
0.26	Vitamin B6 (MG)	0.17
1	folate (UG)	65
0.95	Vitamin B12 (UG)	0

0.955 | 0.955 | 3.03 Complete Comparison:
Peas vs. Ham

Dijon Mustard

Similarity: > 95%

More nutritionally dense than ham, dijon mustard is high in many of the same nutrients as ham, including protein, potassium, thiamin and niacin. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and calcium than ham.

For 100 grams of ham and dijon mustard:

Ham (3.5 ounces)		Dijon Mustard (50 tsps)
4.2	niacin (MG)	4.7
0.95	Vitamin B12 (UG)	0
16	protein (G)	26
311	potassium (MG)	738
0.71	thiamin (MG)	0.81

However, ham does contain more Vitamin D and Vitamin B12 than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	508
0	dietary fiber (G)	12
0	sugar (G)	6.8
7.2	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	5.1
10	calcium (MG)	266
0.79	iron (MG)	9.2
0.19	riboflavin (MG)	0.26
0.18	pantothenic acid (MG)	0.81
0.26	Vitamin B6 (MG)	0.4
1	folate (UG)	162
0.95	Vitamin B12 (UG)	0

0.954 | 0.954 | 10.48 Complete Comparison:
Dijon Mustard vs. Ham

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is also high in protein, potassium and niacin. Moreover, whole wheat bread contains more dietary fiber, calcium, iron and folate than ham.

For 100 grams of ham and whole wheat bread:

Ham (3.5 ounces)		Whole Wheat Bread (3.5 ounces)
4.2	niacin (MG)	4
0.95	Vitamin B12 (UG)	0
16	protein (G)	13
311	potassium (MG)	230
0.71	thiamin (MG)	0.28

However, ham does contain more Vitamin D, thiamin and Vitamin B12 than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	265
0	dietary fiber (G)	7.4
0	sugar (G)	6.4
7.2	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.37
10	calcium (MG)	103
0.79	iron (MG)	2.5
0.19	riboflavin (MG)	0.13
0.18	pantothenic acid (MG)	0.34
0.26	Vitamin B6 (MG)	0.26
1	folate (UG)	75
0.95	Vitamin B12 (UG)	0

0.954 | 0.954 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Ham

Brazil Nut

Similarity: > 95%

More nutritionally dense than ham, brazil nut is high in many of the same nutrients as ham, including protein, saturated fat, potassium and thiamin. Moreover, brazil nut contains more dietary fiber, Vitamin C, Vitamin E and calcium than ham.

For 100 grams of ham and brazil nut:

Ham (3.5 ounces)		Brazil Nut (3/4 cup)
4.2	niacin (MG)	0.3
0.95	Vitamin B12 (UG)	0
16	protein (G)	14
311	potassium (MG)	659
0.71	thiamin (MG)	0.62

However, ham does contain more Vitamin D, riboflavin, niacin, Vitamin B6 and Vitamin B12 than brazil nut by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	659
0	dietary fiber (G)	7.5
0	sugar (G)	2.3
7.2	saturated fat (G)	16
0	Vitamin C (MG)	0.7
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	5.7
10	calcium (MG)	160
0.79	iron (MG)	2.4
0.19	riboflavin (MG)	0.04
0.18	pantothenic acid (MG)	0.18
0.26	Vitamin B6 (MG)	0.1
1	folate (UG)	22
0.95	Vitamin B12 (UG)	0

0.949 | 0.949 | 7.9 Complete Comparison:
Brazil Nut vs. Ham

Sprouted Peas

Similarity: > 95%

Sprouted peas are also high in protein and potassium. Moreover, sprouted peas contains more Vitamin C, calcium, iron, pantothenic acid and folate than ham.

For 100 grams of ham and sprouted peas:

Ham (3.5 ounces)		Sprouted Peas (7/8 cup)
4.2	niacin (MG)	3.1
0.95	Vitamin B12 (UG)	0
16	protein (G)	8.8
311	potassium (MG)	381
0.71	thiamin (MG)	0.23

However, ham does contain more Vitamin D, thiamin, niacin and Vitamin B12 than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	124
7.2	saturated fat (G)	0.12
0	Vitamin C (MG)	10
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0
10	calcium (MG)	36
0.79	iron (MG)	2.3
0.19	riboflavin (MG)	0.16
0.18	pantothenic acid (MG)	1
0.26	Vitamin B6 (MG)	0.27
1	folate (UG)	144
0.95	Vitamin B12 (UG)	0

0.948 | 0.948 | 2.96 Complete Comparison:
Sprouted Peas vs. Ham

Pecan

Similarity: > 90%

Pecan is high in many of the same nutrients as ham, including protein, saturated fat, potassium and thiamin. Moreover, pecan contains more dietary fiber, Vitamin C, calcium and iron than ham.

For 100 grams of ham and pecan:

Ham (3.5 ounces)		Pecan (7/8 cup)
4.2	niacin (MG)	1.2
0.95	Vitamin B12 (UG)	0
16	protein (G)	9.2
311	potassium (MG)	410
0.71	thiamin (MG)	0.66

However, ham does contain more Vitamin D, niacin and Vitamin B12 than pecan by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	691
0	dietary fiber (G)	9.6
0	sugar (G)	4
7.2	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	1.4
10	calcium (MG)	70
0.79	iron (MG)	2.5
0.19	riboflavin (MG)	0.13
0.18	pantothenic acid (MG)	0.86
0.26	Vitamin B6 (MG)	0.21
1	folate (UG)	22
0.95	Vitamin B12 (UG)	0

0.944 | 0.944 | 6.12 Complete Comparison:
Pecan vs. Ham

Soy Flour

Similarity: > 90%

More nutritionally dense than ham, soy flour is also high in protein, potassium and thiamin. Moreover, soy flour contains more dietary fiber, calcium, iron and riboflavin than ham.

For 100 grams of ham and soy flour:

Ham (3.5 ounces)		Soy Flour (1.25 cup)
4.2	niacin (MG)	3
0.95	Vitamin B12 (UG)	0
16	protein (G)	50
311	potassium (MG)	2090
0.71	thiamin (MG)	1.1

However, ham does contain more Vitamin D, niacin and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	372
0	dietary fiber (G)	16
0	sugar (G)	9.3
7.2	saturated fat (G)	1.3
0	Vitamin A (UG)	2
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.55
10	calcium (MG)	285
0.79	iron (MG)	8.2
0.19	riboflavin (MG)	0.28
0.18	pantothenic acid (MG)	1.6
0.26	Vitamin B6 (MG)	1.1
1	folate (UG)	289
0.95	Vitamin B12 (UG)	0

0.944 | 0.944 | 11.51 Complete Comparison:
Soy Flour vs. Ham

Mung Bean

Similarity: > 90%

More nutritionally dense than ham, mung bean is also high in protein, potassium and thiamin. Moreover, mung bean contains more dietary fiber, Vitamin C, Vitamin A and calcium than ham.

For 100 grams of ham and mung bean:

Ham (3.5 ounces)		Mung Bean (1/2 cup)
4.2	niacin (MG)	2.3
0.95	Vitamin B12 (UG)	0
16	protein (G)	24
311	potassium (MG)	1246
0.71	thiamin (MG)	0.62

However, ham does contain more Vitamin D, niacin and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	347
0	dietary fiber (G)	16
0	sugar (G)	6.6
7.2	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.51
10	calcium (MG)	132
0.79	iron (MG)	6.7
0.19	riboflavin (MG)	0.23
0.18	pantothenic acid (MG)	1.9
0.26	Vitamin B6 (MG)	0.38
1	folate (UG)	625
0.95	Vitamin B12 (UG)	0

0.944 | 0.944 | 7.63 Complete Comparison:
Mung Bean vs. Ham

Pine Nut

Similarity: > 90%

More nutritionally dense than ham, pine nut is high in many of the same nutrients as ham, including protein, potassium, thiamin and niacin. Moreover, pine nut contains more dietary fiber, Vitamin C, Vitamin E and iron than ham.

For 100 grams of ham and pine nut:

Ham (3.5 ounces)		Pine Nut (3/4 cup)
4.2	niacin (MG)	4.4
0.95	Vitamin B12 (UG)	0
16	protein (G)	14
311	potassium (MG)	597
0.71	thiamin (MG)	0.36

However, ham does contain more Vitamin D, Vitamin B6 and Vitamin B12 than pine nut by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	673
0	dietary fiber (G)	3.7
0	sugar (G)	3.6
7.2	saturated fat (G)	4.9
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	9.3
10	calcium (MG)	16
0.79	iron (MG)	5.5
0.19	riboflavin (MG)	0.23
0.18	pantothenic acid (MG)	0.31
0.26	Vitamin B6 (MG)	0.09
1	folate (UG)	34
0.95	Vitamin B12 (UG)	0

0.943 | 0.943 | 8.15 Complete Comparison:
Pine Nut vs. Ham

other

Filet O Fish

Similarity: > 95%

Filet o fish is also high in protein, potassium and Vitamin B12. Moreover, filet o fish contains more dietary fiber, trans fat, calcium and iron than ham.

For 100 grams of ham and filet o fish:

Ham (3.5 ounces)		Filet O Fish (3/4 sandwich)
4.2	niacin (MG)	2.2
0.95	Vitamin B12 (UG)	1.1
16	protein (G)	11
311	potassium (MG)	220
0.71	thiamin (MG)	0.21

However, ham does contain more Vitamin D, thiamin, niacin and pantothenic acid than filet o fish by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	282
0	dietary fiber (G)	1.4
0	sugar (G)	3.7
7.2	saturated fat (G)	2.8
0	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	1.2
10	calcium (MG)	120
0.79	iron (MG)	1.6
0.19	riboflavin (MG)	0.13
0.18	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0
1	folate (UG)	21
0.95	Vitamin B12 (UG)	1.1

0.958 | 0.958 | 3.13 Complete Comparison:
Filet O Fish vs. Ham

Big Mac

Similarity: > 95%

Big mac is also high in protein and Vitamin B12. Moreover, big mac contains more dietary fiber, calcium, iron and folate than ham.

For 100 grams of ham and big mac:

Ham (3.5 ounces)		Big Mac (1/2 burger)
4.2	niacin (MG)	3.4
0.95	Vitamin B12 (UG)	0.88
16	protein (G)	12
311	potassium (MG)	181
0.71	thiamin (MG)	0.18

However, ham does contain more Vitamin D, potassium, thiamin and pantothenic acid than big mac by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	257
0	dietary fiber (G)	1.6
0	sugar (G)	4
7.2	saturated fat (G)	3.8
0	Vitamin C (MG)	0.4
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0
10	calcium (MG)	116
0.79	iron (MG)	2
0.19	riboflavin (MG)	0.21
0.18	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0
1	folate (UG)	46
0.95	Vitamin B12 (UG)	0.88

0.958 | 0.958 | 2.72 Complete Comparison:
Big Mac vs. Ham

Quarter Pounder

Similarity: > 95%

Quarter pounder is high in many of the same nutrients as ham, including protein, potassium, niacin and Vitamin B12. Moreover, quarter pounder contains more dietary fiber, Vitamin C, calcium and iron than ham.

For 100 grams of ham and quarter pounder:

Ham (3.5 ounces)		Quarter Pounder (5/8 burger)
4.2	niacin (MG)	4.5
0.95	Vitamin B12 (UG)	1.3
16	protein (G)	14
311	potassium (MG)	227
0.71	thiamin (MG)	0.18

However, ham does contain more Vitamin D, thiamin, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	244
0	dietary fiber (G)	1.6
0	sugar (G)	5.1
7.2	saturated fat (G)	4
0	Vitamin C (MG)	0.9
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0
10	calcium (MG)	84
0.79	iron (MG)	2.4
0.19	riboflavin (MG)	0.34
0.18	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0
1	folate (UG)	56
0.95	Vitamin B12 (UG)	1.3

0.947 | 0.947 | 3.23 Complete Comparison:
Quarter Pounder vs. Ham

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