Egg vs. Ham
Nutrition comparison of Egg and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and ham:
- Both egg and ham are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- Ham has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and folate.
- Ham is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and ham are high in calories. Ham has 84% more calories than egg - egg has 143 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, egg is heavier in protein, lighter in fat and similar to ham for carbs. Egg has a macronutrient ratio of 36:2:62 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Ham | |
|---|---|---|
| Protein | 36% | 25% |
| Carbohydrates | 2% | 3% |
| Fat | 62% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and ham are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Egg and ham contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both egg and ham are high in protein. Ham has 30% more protein than egg - egg has 12.6g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and egg has 56% less saturated fat than ham - egg has 3.1g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both egg and ham are low in trans fat - egg has 0.04g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Egg is high in cholesterol and ham has 81% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than ham - egg has 160ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has 215% more Vitamin D than ham - egg has 82iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Egg and ham contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Egg and ham contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and folate. Both egg and ham contain significant amounts of Vitamin B6 and Vitamin B12.
| Egg | Ham | |
|---|---|---|
| Thiamin | 0.04 MG | 0.712 MG |
| Riboflavin | 0.457 MG | 0.19 MG |
| Niacin | 0.075 MG | 4.162 MG |
| Pantothenic acid | 1.533 MG | 0.18 MG |
| Vitamin B6 | 0.17 MG | 0.26 MG |
| Folate | 47 UG | 1 UG |
| Vitamin B12 | 0.89 UG | 0.95 UG |
Minerals
calcium
Egg is a great source of calcium and it has 460% more calcium than ham - egg has 56mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Egg has 122% more iron than ham - egg has 1.8mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 125% more potassium than egg - egg has 138mg 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 egg per 100 grams, however, egg contains more dha than ham per 100 grams.
| Egg | Ham | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.31 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both egg and ham contain significant amounts of linoleic acid.
| Egg | Ham | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 2.16 G |
| Total | 1.577 G | 2.16 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg or Ham .
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 % |
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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 % |
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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 egg or ham contain more calories in 100 grams?Both egg and ham are high in calories. Ham has 80% more calories than egg - egg has 143 calories in 100g and ham has 263 calories.
Is egg or ham better for protein?
Both egg and ham are high in protein. Ham has 30% more protein than egg - egg has 12.6g of protein per 100 grams and ham has 16.3g of protein.
Does egg or ham contain more potassium?
Ham is a rich source of potassium and it has 130% more potassium than egg - egg has 138mg of potassium in 100 grams and ham has 311mg of potassium.