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  6. Avocado vs. Ham

Avocado vs. Ham — In-Depth Nutrition Comparison

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Differences between Avocado and Ham

  • Avocado has more Fiber, Vitamin B5, and Folate, while Ham has more Vitamin B1, Selenium, Vitamin B12, Phosphorus, and Zinc.
  • Ham's daily need coverage for Vitamin B1 is 57% higher.
  • The amount of Sodium in Avocado is lower.

The food types used in this comparison are Avocados, raw, all commercial varieties and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Avocado vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
Avocado
6
:
4
Ham
Ham
Contains more Calcium +50%
Contains more Magnesium +107.1%
Contains more Potassium +69%
Contains less Sodium -99.4%
Contains more Copper +140.5%
Contains more Manganese +163%
Contains more Iron +169.1%
Contains more Phosphorus +276.9%
Contains more Zinc +350%
Contains more Selenium +4775%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +50%
Contains more Magnesium +107.1%
Contains more Potassium +69%
Contains less Sodium -99.4%
Contains more Copper +140.5%
Contains more Manganese +163%
Contains more Iron +169.1%
Contains more Phosphorus +276.9%
Contains more Zinc +350%
Contains more Selenium +4775%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
Avocado
6
:
6
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +728%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +244.7%
Contains more Folate +2600%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1025.4%
Contains more Vitamin B2 +55.4%
Contains more Vitamin B3 +131.5%
Contains more Vitamin B6 +55.6%
Contains more Vitamin B12 +∞%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +728%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +244.7%
Contains more Folate +2600%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1025.4%
Contains more Vitamin B2 +55.4%
Contains more Vitamin B3 +131.5%
Contains more Vitamin B6 +55.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Ham
Ham
Contains more Fats +165.1%
Contains more Carbs +468.7%
Contains more Protein +946.5%
Contains more Other +176.6%
Equal in Water - 67.67
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +165.1%
Contains more Carbs +468.7%
Contains more Protein +946.5%
Contains more Other +176.6%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +274%
Contains more Polyunsaturated fat +236.3%
Contains less Saturated Fat -14.9%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +274%
Contains more Polyunsaturated fat +236.3%
Contains less Saturated Fat -14.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Ham
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Ham Opinion
Net carbs 1.83g 1.5g Avocado
Protein 2g 20.93g Ham
Fats 14.66g 5.53g Avocado
Carbs 8.53g 1.5g Avocado
Calories 160kcal 145kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 0g Ham
Fiber 6.7g 0g Avocado
Calcium 12mg 8mg Avocado
Iron 0.55mg 1.48mg Ham
Magnesium 29mg 14mg Avocado
Phosphorus 52mg 196mg Ham
Potassium 485mg 287mg Avocado
Sodium 7mg 1203mg Avocado
Zinc 0.64mg 2.88mg Ham
Copper 0.19mg 0.079mg Avocado
Manganese 0.142mg 0.054mg Avocado
Selenium 0.4µg 19.5µg Ham
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0.25mg Avocado
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.754mg Ham
Vitamin B2 0.13mg 0.202mg Ham
Vitamin B3 1.738mg 4.023mg Ham
Vitamin B5 1.389mg 0.403mg Avocado
Vitamin B6 0.257mg 0.4mg Ham
Folate 81µg 3µg Avocado
Vitamin B12 0µg 0.65µg Ham
Vitamin K 21µg 0µg Avocado
Tryptophan 0.025mg 0.251mg Ham
Threonine 0.073mg 0.931mg Ham
Isoleucine 0.084mg 0.918mg Ham
Leucine 0.143mg 1.661mg Ham
Lysine 0.132mg 1.775mg Ham
Methionine 0.038mg 0.553mg Ham
Phenylalanine 0.097mg 0.904mg Ham
Valine 0.107mg 0.908mg Ham
Histidine 0.049mg 0.75mg Ham
Cholesterol 0mg 53mg Avocado
Saturated Fat 2.126g 1.81g Ham
Monounsaturated Fat 9.799g 2.62g Avocado
Polyunsaturated fat 1.816g 0.54g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Avocado
45%
Ham
Minerals Daily Need Coverage Score
21%
Avocado
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.316g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 40)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.3)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 1196mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.