Big Mac vs. Spam
Nutrition comparison of Big Mac and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
big mac
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in big mac and spam:
- Both big mac and spam are high in calories and protein.
- Big mac has 53% less cholesterol than spam.
- Big mac has signficantly more dietary fiber than spam.
- Big mac is an excellent source of calcium.
- Spam has 4.9 times less carbohydrates than big mac.
- Spam has more Vitamin B6, however, big mac contains more folate.
- Spam is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Big Mac (McDONALD'S, BIG MAC) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both big mac and spam are high in calories. Spam has 14% more calories than big mac - big mac has 257 calories per 100 grams and spam has 293 calories.
For macronutrient ratios, big mac is much heavier in carbs, much lighter in fat and similar to spam for protein. Big mac has a macronutrient ratio of 18:31:51 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Big Mac | Spam | |
|---|---|---|
| Protein | 18% | 17% |
| Carbohydrates | 31% | 5% |
| Fat | 51% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Spam has 4.9 times less carbohydrates than big mac - big mac has 20.1g of total carbs per 100 grams and spam has 3.4g of carbohydrates.
dietary fiber
Big mac has signficantly more dietary fiber than spam - big mac has 1.6g of dietary fiber per 100 grams and spam does not contain significant amounts.
sugar
Spam has less sugar than big mac - big mac has 4g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Both big mac and spam are high in protein. Big mac is very similar to big mac for protein - big mac has 11.8g of protein per 100 grams and spam has 12.5g of protein.
Fat
saturated fat
Spam is high in saturated fat and big mac has 57% less saturated fat than spam - big mac has 3.8g of saturated fat per 100 grams and spam has 8.9g of saturated fat.
cholesterol
Big mac has 53% less cholesterol than spam - big mac has 36mg of cholesterol per 100 grams and spam has 76mg of cholesterol.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has 106 times more Vitamin C than big mac - big mac has 0.4mg of Vitamin C per 100 grams and spam has 43mg of Vitamin C.
Vitamin A
Big mac has more Vitamin A than spam - big mac has 56.5ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than big mac - spam has 23iu of Vitamin D per 100 grams and big mac does not contain significant amounts.
Vitamin E
Spam and big mac contain similar amounts of Vitamin E - spam has 0.24mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
The B Vitamins
Spam has more Vitamin B6, however, big mac contains more folate. Both big mac and spam contain significant amounts of thiamin, riboflavin, niacin and Vitamin B12.
| Big Mac | Spam | |
|---|---|---|
| Thiamin | 0.176 MG | 0.264 MG |
| Riboflavin | 0.209 MG | 0.179 MG |
| Niacin | 3.384 MG | 3.175 MG |
| Vitamin B6 | ~ | 0.283 MG |
| Folate | 46 UG | 4 UG |
| Vitamin B12 | 0.88 UG | 0.61 UG |
Minerals
calcium
Big mac is an excellent source of calcium and it has more calcium than spam - big mac has 116mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Big mac has 213% more iron than spam - big mac has 2mg of iron per 100 grams and spam has 0.64mg of iron.
potassium
Spam is an excellent source of potassium and it has 212% more potassium than big mac - big mac has 181mg of potassium per 100 grams and spam has 564mg of potassium.
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.
Big Mac g
()
|
Daily Values (%) |
Spam 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 big mac or spam contain more calories in 100 grams?Both big mac and spam are high in calories. Spam has 10% more calories than big mac - big mac has 257 calories in 100g and spam has 293 calories.
Does big mac or spam have more carbohydrates?
By weight, spam has 4.9 times fewer carbohydrates than big mac - big mac has 20.1g of carbs for 100g and spam has 3.4g of carbohydrates.
Does big mac or spam contain more calcium?
Big mac is a rich source of calcium and it has more calcium than spam - big mac has 116mg of calcium in 100 grams and spam does not contain significant amounts.
Does big mac or spam contain more potassium?
Spam is a rich source of potassium and it has 210% more potassium than big mac - big mac has 181mg of potassium in 100 grams and spam has 564mg of potassium.