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Balsamic vinegar vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between balsamic vinegar and ham

  • Balsamic vinegar has less zinc, phosphorus, iron, copper, and potassium than ham.
  • Ham covers your daily need for sodium, 51% more than balsamic vinegar.
  • The glycemic index of balsamic vinegar is higher.

These are the specific foods used in this comparison Vinegar, balsamic and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Balsamic vinegar vs Ham infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Ham
Ham
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more CalciumCalcium +237.5%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +142.6%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +156.3%
Contains more IronIron +105.6%
Contains more CopperCopper +203.8%
Contains more ZincZinc +3500%
Contains more PhosphorusPhosphorus +931.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Ham
Ham
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Ham
Ham
2
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 CarbsCarbs +1035.3%
Contains more WaterWater +13%
Contains more OtherOther +38%
Contains more ProteinProtein +4171.4%
Contains more FatsFats +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Balsamic vinegar Ham DV% diff.
Vitamin B1 0.754mg 63%
Sodium 23mg 1203mg 51%
Protein 0.49g 20.93g 41%
Selenium 19.5µg 35%
Vitamin B6 0.4mg 31%
Vitamin B12 0.65µg 27%
Zinc 0.08mg 2.88mg 25%
Vitamin B3 4.023mg 25%
Phosphorus 19mg 196mg 25%
Cholesterol 53mg 18%
Vitamin B2 0.202mg 16%
Choline 85.1mg 15%
Iron 0.72mg 1.48mg 10%
Fructose 7.38g 9%
Fats 0g 5.53g 9%
Vitamin B5 0.403mg 8%
Saturated fat 0g 1.81g 8%
Monounsaturated fat 2.62g 7%
Copper 0.026mg 0.079mg 6%
Potassium 112mg 287mg 5%
Carbs 17.03g 1.5g 5%
Vitamin D 0.8µg 4%
Polyunsaturated fat 0.54g 4%
Vitamin D 32IU 4%
Manganese 0.131mg 0.054mg 3%
Calories 88kcal 145kcal 3%
Vitamin E 0.25mg 2%
Calcium 27mg 8mg 2%
Folate 3µg 1%
Net carbs 17.03g 1.5g N/A
Magnesium 12mg 14mg 0%
Sugar 14.95g 0g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Balsamic vinegar Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Balsamic vinegar
44%
Ham
Minerals Daily Need Coverage Score
9%
Balsamic vinegar
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 14.95g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 50)
Which food is cheaper?
Ham
Ham is cheaper (difference - $3.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Balsamic vinegar
Balsamic vinegar contains less Sodium (difference - 1180mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 1.81g)

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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.