Chicken vs. Ham
Nutrition comparison of Cooked Chicken and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and ham:
- Both chicken and ham are high in calories, potassium and protein.
- Ham has more thiamin, however, chicken contains more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and ham are high in calories. Ham has 39% more calories than chicken - chicken has 189 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in fat and similar to ham for carbs. Chicken has a macronutrient ratio of 49:0:51 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Ham | |
|---|---|---|
| Protein | 49% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 51% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and chicken are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and ham are high in protein. Chicken has 43% more protein than ham - chicken has 23.3g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and chicken has 57% less saturated fat than ham - chicken has 3.1g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both chicken and ham are low in trans fat - chicken has 0.09g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Ham has 35% less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin D
Ham has more Vitamin D than chicken - ham has 26iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and ham contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Chicken and ham contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, however, chicken contains more pantothenic acid, Vitamin B6 and folate. Both chicken and ham contain significant amounts of riboflavin, niacin and Vitamin B12.
| Chicken | Ham | |
|---|---|---|
| Thiamin | 0.121 MG | 0.712 MG |
| Riboflavin | 0.302 MG | 0.19 MG |
| Niacin | 7.107 MG | 4.162 MG |
| Pantothenic acid | 1.327 MG | 0.18 MG |
| Vitamin B6 | 0.538 MG | 0.26 MG |
| Folate | 2 UG | 1 UG |
| Vitamin B12 | 0.51 UG | 0.95 UG |
Minerals
calcium
Chicken and ham contain similar amounts of calcium - chicken has 8mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Chicken and ham contain similar amounts of iron - chicken has 0.93mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both chicken and ham are high in potassium. Chicken has 118% more potassium than ham - chicken has 677mg 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 chicken per 100 grams, however, chicken contains more dha and dpa than ham per 100 grams.
| Chicken | Ham | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.31 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both chicken and ham contain significant amounts of linoleic acid.
| Chicken | Ham | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 2.16 G |
| Total | 1.838 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 Chicken g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 chicken or ham contain more calories in 100 grams?Both chicken and ham are high in calories. Ham has 40% more calories than chicken - chicken has 189 calories in 100g and ham has 263 calories.
Is chicken or ham better for protein?
Both chicken and ham are high in protein. Chicken has 40% more protein than ham - chicken has 23.3g of protein per 100 grams and ham has 16.3g of protein.
Does chicken or ham contain more potassium?
Both chicken and ham are high in potassium. Chicken has 120% more potassium than ham - chicken has 677mg of potassium in 100 grams and ham has 311mg of potassium.