Nutrition Facts Comparison Tool

  1. Search and select a food from the drop down list (needs javascript, or page refresh).
  2. Select up to 10 foods to compare. You may have to scroll inside the food list to see the extra foods you have added. Click the "X" on each food to remove it from the comparison.
  3. The results give you bar chart comparisons for common nutrients, and below is a table with over 150 nutrients to compare! If necessary, scroll the table to the right to view all foods.
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#1: Lean Cured Ham
#2: Lean Cured Ham
#3: Lean Cured Ham

Calorie Comparison


2000 calories = Full Bar
  • Lean Cured Ham100 grams 7% DV
  • Lean Cured Ham1 cup 10% DV
  • Lean Cured Ham3 oz 6% DV

Fat Comparison


65g = Full Bar
  • Lean Cured Ham100 grams 8% DV
  • Lean Cured Ham1 cup 12% DV
  • Lean Cured Ham3 oz 7% DV

Carbohydrate Comparison


300g = Full Bar
  • Lean Cured Ham100 grams 1% DV
  • Lean Cured Ham1 cup 1% DV
  • Lean Cured Ham3 oz 0% DV

Protein Comparison


50g = Full Bar
  • Lean Cured Ham100 grams 42% DV
  • Lean Cured Ham1 cup 59% DV
  • Lean Cured Ham3 oz 36% DV

Cholesterol Comparison


300mg = Full Bar
  • Lean Cured Ham100 grams 18% DV
  • Lean Cured Ham1 cup 25% DV
  • Lean Cured Ham3 oz 15% DV

Fiber Comparison


25g = Full Bar
  • Lean Cured Ham100 grams 0% DV
  • Lean Cured Ham1 cup 0% DV
  • Lean Cured Ham3 oz 0% DV

Sugar Comparison


25g = Full Bar
  • Lean Cured Ham100 grams 0g
  • Lean Cured Ham1 cup 0g
  • Lean Cured Ham3 oz 0g

Iron Comparison


18mg = Full Bar
  • Lean Cured Ham100 grams 8% DV
  • Lean Cured Ham1 cup 12% DV
  • Lean Cured Ham3 oz 7% DV

Calcium Comparison


1000mg = Full Bar
  • Lean Cured Ham100 grams 1% DV
  • Lean Cured Ham1 cup 1% DV
  • Lean Cured Ham3 oz 1% DV

Potassium Comparison


3500mg = Full Bar
  • Lean Cured Ham100 grams 8% DV
  • Lean Cured Ham1 cup 11% DV
  • Lean Cured Ham3 oz 7% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)10014085
Calories
(%DV)
145
(7%)
203
(10%)
123
(6%)
Fat (g)
(%DV)
5.5
(8%)
7.7
(12%)
4.7
(7%)
Protein (g)
(%DV)
20.9
(42%)
29.3
(59%)
17.8
(36%)
Carbohydrates (g)
(%DV)
1.5
(1%)
2.1
(1%)
1.3
(0%)
Sugar (g)000
Fiber (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
53
(18%)
74.2
(25%)
45.1
(15%)
Saturated Fats (g)
(%DV)
1.8
(9%)
2.5
(13%)
1.5
(8%)
Net Carbs (g)1.52.11.3
Trans Fats (g)~~~
Minerals
Food ##1#2#3
Weight (g)10014085
Calcium (mg)
(%DV)
8
(1%)
11.2
(1%)
6.8
(1%)
Iron (mg)
(%DV)
1.5
(8%)
2.1
(12%)
1.3
(7%)
Potassium (mg)
(%DV)
287
(8%)
401.8
(11%)
244
(7%)
Magnesium (mg)
(%DV)
14
(4%)
19.6
(5%)
11.9
(3%)
Phosphorus (mg)
(%DV)
196
(20%)
274.4
(27%)
166.6
(17%)
Sodium (mg)
(%DV)
1203
(50%)
1684.2
(70%)
1022.6
(43%)
Zinc (mg)
(%DV)
2.9
(19%)
4
(27%)
2.4
(16%)
Copper (mg)
(%DV)
0.1
(5%)
0.1
(5%)
0.1
(5%)
Manganese (mg)
(%DV)
0.1
(5%)
0.1
(5%)
0
(0%)
Selenium (μg)
(%DV)
19.5
(28%)
27.3
(39%)
16.6
(24%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)10014085
Vitamin A (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0.7
(12%)
0.9
(15%)
0.6
(10%)
Thiamin (B1) (mg)
(%DV)
0.8
(53%)
1.1
(73%)
0.6
(40%)
Riboflavin (B2) (mg)
(%DV)
0.2
(12%)
0.3
(18%)
0.2
(12%)
Niacin (B3) (mg)
(%DV)
4
(20%)
5.6
(28%)
3.4
(17%)
Pantothenic acid (B5) (mg)
(%DV)
0.4
(4%)
0.6
(6%)
0.3
(3%)
Vitamin B6 (mg)
(%DV)
0.4
(20%)
0.6
(30%)
0.3
(15%)
Folate (B9) (μg)
(%DV)
3
(1%)
4.2
(1%)
2.6
(1%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
3
(1%)
4.2
(1%)
2.6
(1%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
3
(1%)
4.2
(1%)
2.6
(1%)
Choline (mg)
(%DV)
85.1
(15%)
119.1
(22%)
72.3
(13%)
Vitamin A, RAE (μg)000
Retinol (μg)000
Beta Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)000
Vitamin E (mg)
(%DV)
0.3
(1%)
0.4
(2%)
0.2
(1%)
Vitamin D (IU)
(%DV)
32
(5%)
44.8
(7%)
27.2
(5%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)0.81.10.7
Vitamin K (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)10014085
Water (g)67.794.757.5
Ash (g)464
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)10014085
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)10014085
Omega 3s (mg)
(%AI)
60
(4%)
84
(5%)
51
(3%)
Omega 6s (mg)480672408
Omega 3 to Omega 6 Ratio ()0.130.130.13
Omega 6 to Omega 3 Ratio ()888
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)202817
12:0 (mg)202817
13:0 (mg)~~~
14:0 (mg)9012677
15:0 (mg)~~~
16:0 (mg)11201568952
17:0 (mg)~~~
18:0 (mg)570798485
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)262036682227
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)240336204
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)238033322023
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)000
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)540756459
18:2 undifferentiated (mg)480672408
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)608451
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)000
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)10014085
Betaine (mg)685
Tryptophan (mg)
(%RDI)
251
(90%)
351
(125%)
213
(76%)
Threonine (mg)
(%RDI)
931
(89%)
1303
(124%)
791
(75%)
Isoleucine (mg)
(%RDI)
918
(66%)
1285
(92%)
780
(56%)
Leucine (mg)
(%RDI)
1661
(61%)
2325
(85%)
1412
(52%)
Lysine (mg)
(%RDI)
1775
(85%)
2485
(118%)
1509
(72%)
Methionine (mg)
(%RDI)
553
(76%)
774
(106%)
470
(65%)
Cystine (mg)
(%RDI)
315
(110%)
441
(154%)
268
(93%)
Phenylalanine (mg)
(%RDI)
904
(103%)
1266
(145%)
768
(88%)
Tyrosine (mg)
(%RDI)
687
(79%)
962
(110%)
584
(67%)
Valine (mg)
(%RDI)
908
(50%)
1271
(70%)
772
(42%)
Arginine (mg)136019041156
Histidine (mg)
(%RDI)
750
(107%)
1050
(150%)
638
(91%)
Alanine (mg)123617301051
Aspartic acid (mg)198327761686
Glutamic acid (mg)341347782901
Glycine (mg)10881523925
Proline (mg)8941252760
Serine (mg)8571200728
Hydroxyproline (mg)~~~
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.