White Bread vs. Ham
Nutrition comparison of White Bread and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and ham:
- Both white bread and ham are high in calories and protein.
- Ham is an excellent source of potassium.
- White bread has more pantothenic acid and folate, however, ham contains more Vitamin B6 and Vitamin B12.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and ham are high in calories. Ham has 11% more calories than white bread - white bread has 238 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. White bread has a macronutrient ratio of 18:74:8 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Ham | |
|---|---|---|
| Protein | 18% | 25% |
| Carbohydrates | 74% | 3% |
| Fat | 8% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and ham has 96% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than ham - white bread has 9.2g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than white bread - white bread has 5g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both white bread and ham are high in protein. Ham has 53% more protein than white bread - white bread has 10.7g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and white bread has 91% less saturated fat than ham - white bread has 0.63g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both white bread and ham are low in trans fat - white bread has 0.03g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
White bread has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
White bread and ham contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than white bread - ham has 26iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and ham contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than ham - white bread has 7.7ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
White bread has more pantothenic acid and folate, however, ham contains more Vitamin B6 and Vitamin B12. Both white bread and ham contain significant amounts of thiamin, riboflavin and niacin.
| White Bread | Ham | |
|---|---|---|
| Thiamin | 0.51 MG | 0.712 MG |
| Riboflavin | 0.255 MG | 0.19 MG |
| Niacin | 4.455 MG | 4.162 MG |
| Pantothenic acid | 0.455 MG | 0.18 MG |
| Vitamin B6 | 0.08 MG | 0.26 MG |
| Folate | 127 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 67 times more calcium than ham - white bread has 684mg of calcium per 100 grams and ham has 10mg of calcium.
iron
White bread is an excellent source of iron and it has 519% more iron than ham - white bread has 4.9mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 145% more potassium than white bread - white bread has 127mg 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 white bread per 100 grams.
| White Bread | Ham | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.31 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than white bread per 100 grams.
| White Bread | Ham | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 2.16 G |
| Total | 0.881 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.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Ham (Ham, minced) .
White Bread 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 white bread or ham contain more calories in 100 grams?Both white bread and ham are high in calories. Ham has 10% more calories than white bread - white bread has 238 calories in 100g and ham has 263 calories.
Does white bread or ham have more carbohydrates?
By weight, white bread is high in carbohydrates and ham has 100% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and ham has 1.8g of carbohydrates.
Does white bread or ham contain more calcium?
White bread is a rich source of calcium and it has 67 times more calcium than ham - white bread has 684mg of calcium in 100 grams and ham has 10mg of calcium.
Does white bread or ham contain more iron?
White bread is an abundant source of iron and it has 520% more iron than ham - white bread has 4.9mg of iron in 100 grams and ham has 0.79mg of iron.
Does white bread or ham contain more potassium?
Ham is a rich source of potassium and it has 150% more potassium than white bread - white bread has 127mg of potassium in 100 grams and ham has 311mg of potassium.