Rice VS Ham
A detailed nutritional comparison
Rice
Ham
🎯 Quick Verdict
Rice is a high-carb staple offering a source of energy and fiber, while ham is a protein-rich food lower in calories but higher in sodium and fat. Rice is ideal for energy and filling meals, while ham suits protein-focused diets and keto plans. Both foods serve dramatically different dietary purposes depending on your goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206 per 1 cup cooked white rice | 130 per 3 oz serving of ham | ✓ |
| Protein | 4.3g | 15g | ✓ |
| Carbs | 44.5g | 1g | ✓ |
| Fat | 0.4g | 5g | ✓ |
| Fiber | 0.6g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0.2mcg | ✓ |
| Calcium | 10mg | 6mg | ✓ |
| Iron | 1.9mg | 0.9mg | ✓ |
| Sodium | 2mg | 800mg | ✓ |
🏆 Category Winners
Protein
Ham contains over 3x more protein, ideal for muscle repair and growth.
Fiber
Rice contains 0.6g of fiber, while ham contains none.
Calories
Ham is a lower-calorie option, making it better for weight loss goals.
Vitamins
Rice provides more iron and calcium essential for bone health.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Ham is low-carb (1g per serving), suitable for keto.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is plant-based, while ham is animal-derived.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Both rice and ham are naturally gluten-free.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Ham aligns with paleo principles; rice is excluded as a cultivated grain.
Low Carbs
Food 1: Not Compatible
Food 2: Compatible
Ham is extremely low in carbs, while rice is high-carb (44.5g per serving).
💪 Health Benefits Comparison
Food 1 Benefits
- Provides long-lasting energy due to high carbohydrate content
- Contains iron to support oxygen transport in the body
- Low in fat, making it suitable for low-fat diets
Food 2 Benefits
- High protein content supports muscle repair and maintenance
- Rich in zinc for immune health
- Low-carb option ideal for ketogenic and low-carb diets
✅ The Bottom Line
Choose rice for high-carb energy needs and filling meals that provide iron and fiber. Opt for ham when protein, lower calories, and low-carb compatibility are your goals. Each food supports different diets and purposes effectively.
Choose Food 1 for: Energy-boosting meals, vegan diets, iron intake
Choose Food 2 for: Keto, paleo, protein-focused diets, weight loss
