Fried Egg vs. Ham
Nutrition comparison of Cooked Fried Egg and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fried egg
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and ham:
- Both fried egg and ham are high in calories and protein.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A and calcium.
- Ham has more thiamin and niacin, however, fried egg contains more riboflavin, pantothenic acid and folate.
- Ham is an excellent source of potassium.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried egg and ham are high in calories. Ham has 34% more calories than fried egg - fried egg has 196 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, fried egg is heavier in protein and similar to ham for carbs and fat. Fried egg has a macronutrient ratio of 29:2:70 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Ham | |
|---|---|---|
| Protein | 29% | 25% |
| Carbohydrates | 2% | 3% |
| Fat | 70% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both fried egg and ham are low in carbohydrates - fried egg has 0.83g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Fried egg and ham contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both fried egg and ham are high in protein. Ham has 20% more protein than fried egg - fried egg has 13.6g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and fried egg has 40% less saturated fat than ham - fried egg has 4.3g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both fried egg and ham are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and ham has 83% less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Fried egg is an excellent source of Vitamin A and it has more Vitamin A than ham - fried egg has 219ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Fried egg is a great source of Vitamin D and it has 238% more Vitamin D than ham - fried egg has 88iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Fried egg and ham contain similar amounts of Vitamin E - fried egg has 1.3mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Fried egg has more Vitamin K than ham - fried egg has 5.6ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin and niacin, however, fried egg contains more riboflavin, pantothenic acid and folate. Both fried egg and ham contain significant amounts of Vitamin B6 and Vitamin B12.
| Fried Egg | Ham | |
|---|---|---|
| Thiamin | 0.044 MG | 0.712 MG |
| Riboflavin | 0.495 MG | 0.19 MG |
| Niacin | 0.082 MG | 4.162 MG |
| Pantothenic acid | 1.66 MG | 0.18 MG |
| Vitamin B6 | 0.184 MG | 0.26 MG |
| Folate | 51 UG | 1 UG |
| Vitamin B12 | 0.97 UG | 0.95 UG |
Minerals
calcium
Fried egg is an excellent source of calcium and it has 520% more calcium than ham - fried egg has 62mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Fried egg has 139% more iron than ham - fried egg has 1.9mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 105% more potassium than fried egg - fried egg has 152mg 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 fried egg per 100 grams, however, fried egg contains more dha than ham per 100 grams.
| Fried Egg | Ham | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.31 G |
| DHA | 0.063 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.207 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both fried egg and ham contain significant amounts of linoleic acid.
| Fried Egg | Ham | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 2.781 G | 2.16 G |
| Total | 2.8 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.
Cooked Fried Egg 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 fried egg or ham contain more calories in 100 grams?Both fried egg and ham are high in calories. Ham has 30% more calories than fried egg - fried egg has 196 calories in 100g and ham has 263 calories.
Does fried egg or ham contain more calcium?
Fried egg is a rich source of calcium and it has 520% more calcium than ham - fried egg has 62mg of calcium in 100 grams and ham has 10mg of calcium.
Does fried egg or ham contain more potassium?
Ham is a rich source of potassium and it has 110% more potassium than fried egg - fried egg has 152mg of potassium in 100 grams and ham has 311mg of potassium.