Bread White WheatvsHam Minced
ðŊWhen to Eat What
Goal-based picks for Bread White Wheat vs Ham Minced
Ham Minced packs 16.3g of protein per 100g (25% of calories from protein) â the better pick for muscle growth and recovery.
Bread White Wheat is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Ham Minced provides 311mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Bread White Wheat provides 684mg of calcium per 100g â a much better source for bone health.
Ham Minced has only 2g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Bread White Wheat has 4.89mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Bread White Wheat | Ham Minced | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 238kcal12% | 263kcal13% | <0.1kcal |
| Protein | 11g21% | 16g33% | <0.1g |
| Total Fat | 2.1g3% | 21g27% | <0.1g |
| Saturated Fat | 0.63g3% | 7.2g36% | <0.1g |
| Trans Fat | <0.1g | â | â |
| Cholesterol | 0mg0% | 70mg23% | <0.1mg |
| Carbohydrates | 44g16% | 1.8g1% | +42g |
| Dietary Fiber | 9.2g33% | 0g0% | +9.2g |
| Sugars | 5.0g | 0g | +5.0g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | â |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0.70mcg3% | <0.1mcg |
| Vitamin E | 0.38mg3% | 0.27mg2% | +0.11mg |
| Vitamin K | 7.7mcg6% | 0mcg0% | +7.7mcg |
| Vitamin B6 | <0.1mg5% | 0.26mg15% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.95mcg40% | <0.1mcg |
| Folate | 127mcg32% | 1.0mcg0% | +126mcg |
| Thiamin (B1) | 0.51mg43% | 0.71mg59% | <0.1mg |
| Riboflavin (B2) | 0.26mg20% | 0.19mg15% | +<0.1mg |
| Niacin (B3) | 4.5mg28% | 4.2mg26% | +0.30mg |
| ðķMinerals | |||
| Sodium | 478mg21% | 1240mg54% | <0.1mg |
| Calcium | 684mg53% | 10mg1% | +674mg |
| Iron | 4.9mg27% | 0.79mg4% | +4.1mg |
| Potassium | 127mg3% | 311mg7% | <0.1mg |
| Phosphorus | 103mg8% | 157mg13% | <0.1mg |
| Magnesium | 26mg6% | 16mg4% | +10mg |
| Zinc | 0.95mg9% | 1.9mg17% | <0.1mg |
| Copper | 0.15mg17% | <0.1mg9% | +<0.1mg |
| Manganese | 0.63mg28% | <0.1mg1% | +0.60mg |
| Selenium | 16mcg29% | 20mcg36% | <0.1mcg |
ðŽNutritional Analysis
Calories: Bread White Wheat is moderately lower in calories than Ham Minced, containing 238 kcal compared to 263 kcal per 100g (11% fewer calories).
Protein: Ham Minced provides more protein with 16.3g versus 10.7g per 100g. In terms of protein-to-calorie efficiency, Ham Minced offers better value for building and maintaining muscle.
Fat: Bread White Wheat is the leaner option with 2.15g of total fat per 100g compared to 20.7g. Bread White Wheat has less saturated fat (0.63g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Ham Minced: 0.7mcg vs 0mcg), Vitamin K (Bread White Wheat: 7.7mcg vs 0mcg), Vitamin B12 (Ham Minced: 0.95mcg vs 0mcg).
Key Minerals: Notable mineral differences include Calcium (Bread White Wheat: 684mg vs 10mg), Manganese (Bread White Wheat: 0.634mg vs 0.031mg), Iron (Bread White Wheat: 4.89mg vs 0.79mg).
Diet Suitability: Ham Minced fits a low-carb or keto diet. Bread White Wheat fits a low-fat diet. Bread White Wheat fits a high-fiber diet.