Milk vs. Ham
Nutrition comparison of Milk and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and ham:
- Ham has more thiamin, niacin and Vitamin B6, however, milk contains more folate.
- Ham is an excellent source of potassium and protein.
- Milk has 7.7 times less cholesterol than ham.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and milk has 81% less calories than ham - milk has 50 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, milk is much heavier in carbs, much lighter in fat and similar to ham for protein. Milk has a macronutrient ratio of 27:38:35 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Ham | |
|---|---|---|
| Protein | 27% | 25% |
| Carbohydrates | 38% | 3% |
| Fat | 35% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and ham are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Ham has less sugar than milk - milk has 5.1g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 393% more protein than milk - milk has 3.3g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and milk has 82% less saturated fat than ham - milk has 1.3g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both milk and ham are low in trans fat - milk has 0.09g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Milk has 7.7 times less cholesterol than ham - milk has 8mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin C
Milk and ham contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than ham - milk has 55ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Milk has 88% more Vitamin D than ham - milk has 49iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Milk and ham contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Milk and ham contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin and Vitamin B6, however, milk contains more folate. Both milk and ham contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.
| Milk | Ham | |
|---|---|---|
| Thiamin | 0.039 MG | 0.712 MG |
| Riboflavin | 0.185 MG | 0.19 MG |
| Niacin | 0.092 MG | 4.162 MG |
| Pantothenic acid | 0.356 MG | 0.18 MG |
| Vitamin B6 | 0.038 MG | 0.26 MG |
| Folate | 5 UG | 1 UG |
| Vitamin B12 | 0.53 UG | 0.95 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 11 times more calcium than ham - milk has 120mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Ham has 38 times more iron than milk - milk has 0.02mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 122% more potassium than milk - milk has 140mg 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 milk per 100 grams.
| Milk | Ham | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.31 G |
| Total | 0.008 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than milk per 100 grams.
| Milk | Ham | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 2.16 G |
| Total | 0.066 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.
Milk 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 milk or ham contain more calories in 100 grams?Ham is high in calories and milk has 80% less calories than ham - milk has 50 calories in 100g and ham has 263 calories.
Does milk or ham have more carbohydrates?
By weight, both milk and ham are low in carbohydrates - milk has 4.8g of carbs for 100g and ham has 1.8g of carbohydrates.
Does milk or ham contain more calcium?
Milk is a rich source of calcium and it has 11 times more calcium than ham - milk has 120mg of calcium in 100 grams and ham has 10mg of calcium.
Does milk or ham contain more potassium?
Ham is a rich source of potassium and it has 120% more potassium than milk - milk has 140mg of potassium in 100 grams and ham has 311mg of potassium.