Yogurt vs. Ham
Nutrition comparison of Yogurt and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and ham:
- Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, yogurt contains more folate.
- Ham is an excellent source of potassium and protein.
- Yogurt has 4.3 times less cholesterol than ham.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and yogurt has 77% less calories than ham - yogurt has 61 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, yogurt is much heavier in carbs, much lighter in fat and similar to ham for protein. Yogurt has a macronutrient ratio of 23:30:47 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Ham | |
|---|---|---|
| Protein | 23% | 25% |
| Carbohydrates | 30% | 3% |
| Fat | 47% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and ham are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Ham has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 369% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and yogurt has 71% less saturated fat than ham - yogurt has 2.1g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Yogurt has 4.3 times less cholesterol than ham - yogurt has 13mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin C
Yogurt and ham contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than ham - yogurt has 27ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has 12 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Yogurt and ham contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Yogurt and ham contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, yogurt contains more folate. Both yogurt and ham contain significant amounts of riboflavin and pantothenic acid.
| Yogurt | Ham | |
|---|---|---|
| Thiamin | 0.029 MG | 0.712 MG |
| Riboflavin | 0.142 MG | 0.19 MG |
| Niacin | 0.075 MG | 4.162 MG |
| Pantothenic acid | 0.389 MG | 0.18 MG |
| Vitamin B6 | 0.032 MG | 0.26 MG |
| Folate | 7 UG | 1 UG |
| Vitamin B12 | 0.37 UG | 0.95 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 11 times more calcium than ham - yogurt has 121mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Ham has 14 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 101% more potassium than yogurt - yogurt has 155mg 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 yogurt per 100 grams.
| Yogurt | Ham | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.31 G |
| Total | 0.027 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than yogurt per 100 grams.
| Yogurt | Ham | |
|---|---|---|
| linoleic acid | 0.065 G | 2.16 G |
| Total | 0.065 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.
Yogurt 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 yogurt or ham contain more calories in 100 grams?Ham is high in calories and yogurt has 80% less calories than ham - yogurt has 61 calories in 100g and ham has 263 calories.
Does yogurt or ham contain more calcium?
Yogurt is a rich source of calcium and it has 11 times more calcium than ham - yogurt has 121mg of calcium in 100 grams and ham has 10mg of calcium.
Does yogurt or ham contain more potassium?
Ham is a rich source of potassium and it has 100% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and ham has 311mg of potassium.