Ham vs. Broccoli
Nutrition comparison of Ham and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ham
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ham and broccoli:
- Both broccoli and ham are high in potassium.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Ham has more thiamin, niacin and Vitamin B12, however, broccoli contains more pantothenic acid and folate.
- Ham is an excellent source of protein.
USDA sources for nutritional information: Ham (Ham, minced) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and broccoli has 87% less calories than ham - broccoli has 34 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, ham is much lighter in carbs, much heavier in fat and similar to broccoli for protein. Ham has a macronutrient ratio of 25:3:72 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ham | Broccoli | |
|---|---|---|
| Protein | 25% | 28% |
| Carbohydrates | 3% | 65% |
| Fat | 72% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and ham contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than ham - broccoli has 2.6g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 477% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and broccoli has 98% less saturated fat than ham - broccoli has 0.11g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Broccoli has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than ham - broccoli has 89.2mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than ham - broccoli has 31ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than broccoli - ham has 26iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and ham contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than ham - broccoli has 101.6ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin and Vitamin B12, however, broccoli contains more pantothenic acid and folate. Both ham and broccoli contain significant amounts of riboflavin and Vitamin B6.
| Ham | Broccoli | |
|---|---|---|
| Thiamin | 0.712 MG | 0.071 MG |
| Riboflavin | 0.19 MG | 0.117 MG |
| Niacin | 4.162 MG | 0.639 MG |
| Pantothenic acid | 0.18 MG | 0.573 MG |
| Vitamin B6 | 0.26 MG | 0.175 MG |
| Folate | 1 UG | 63 UG |
| Vitamin B12 | 0.95 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 370% more calcium than ham - broccoli has 47mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Broccoli and ham contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both broccoli and ham are high in potassium. Broccoli is very similar to ham for potassium - broccoli has 316mg 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 broccoli per 100 grams.
| Ham | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.31 G | 0.0215 G |
| Total | 0.31 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than broccoli per 100 grams.
| Ham | Broccoli | |
|---|---|---|
| linoleic acid | 2.16 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 2.16 G | 0.055 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.
Ham g
()
|
Daily Values (%) |
Broccoli 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 broccoli or ham contain more calories in 100 grams?Ham is high in calories and broccoli has 90% less calories than ham - broccoli has 34 calories in 100g and ham has 263 calories.
Does broccoli or ham have more carbohydrates?
By weight, broccoli and ham contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and ham has 1.8g of carbohydrates.
Does broccoli or ham contain more potassium?
Both broccoli and ham are high in potassium. Broccoli is very similar to ham for potassium - broccoli has 316mg of potassium in 100 grams and ham has 311mg of potassium.