Ham vs. Russet Potato
Nutrition comparison of Ham and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ham
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ham and russet potato:
- Both russet potato and ham are high in potassium.
- Ham has 8.8 times less carbohydrates than russet potato.
- Ham has more thiamin, riboflavin, niacin and Vitamin B12, however, russet potato contains more folate.
- Ham is an excellent source of protein.
USDA sources for nutritional information: Ham (Ham, minced) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and russet potato has 70% less calories than ham - russet potato has 79 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, ham is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Ham has a macronutrient ratio of 25:3:72 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ham | Russet Potato | |
|---|---|---|
| Protein | 25% | 11% |
| Carbohydrates | 3% | 89% |
| Fat | 72% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 8.8 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than ham - russet potato has 1.3g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Russet potato and ham contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 661% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and russet potato has 100% less saturated fat than ham - russet potato has 0.03g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Russet potato has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than ham - russet potato has 5.7mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Russet potato and ham contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than russet potato - ham has 26iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and ham contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Russet potato and ham contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, riboflavin, niacin and Vitamin B12, however, russet potato contains more folate. Both ham and russet potato contain significant amounts of pantothenic acid and Vitamin B6.
| Ham | Russet Potato | |
|---|---|---|
| Thiamin | 0.712 MG | 0.082 MG |
| Riboflavin | 0.19 MG | 0.033 MG |
| Niacin | 4.162 MG | 1.035 MG |
| Pantothenic acid | 0.18 MG | 0.301 MG |
| Vitamin B6 | 0.26 MG | 0.345 MG |
| Folate | 1 UG | 14 UG |
| Vitamin B12 | 0.95 UG | ~ |
Minerals
calcium
Russet potato and ham contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Russet potato and ham contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both russet potato and ham are high in potassium. Russet potato has 34% more potassium than ham - russet potato has 417mg 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 russet potato per 100 grams.
| Ham | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.31 G | 0.01 G |
| Total | 0.31 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than russet potato per 100 grams.
| Ham | Russet Potato | |
|---|---|---|
| linoleic acid | 2.16 G | 0.032 G |
| Total | 2.16 G | 0.032 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.
Note: The specific food items compared are: Ham (Ham, minced) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Ham g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or ham contain more calories in 100 grams?Ham is high in calories and russet potato has 70% less calories than ham - russet potato has 79 calories in 100g and ham has 263 calories.
Does russet potato or ham have more carbohydrates?
By weight, ham has 8.8 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and ham has 1.8g of carbohydrates.
Does russet potato or ham contain more potassium?
Both russet potato and ham are high in potassium. Russet potato has 30% more potassium than ham - russet potato has 417mg of potassium in 100 grams and ham has 311mg of potassium.