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  6. Plum vs. Ham

Plum vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Plum and Ham

  • Plum has less Vitamin B1, Selenium, Vitamin B6, Vitamin B12, Phosphorus, Zinc, Vitamin B3, and Iron than Ham.
  • Ham covers your daily need of Vitamin B1 60% more than Plum.

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

Infographic

Plum 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.
Plum
Plum
1
:
9
Ham
Ham
Contains less Sodium -100%
Contains more Calcium +33.3%
Contains more Iron +770.6%
Contains more Magnesium +100%
Contains more Phosphorus +1125%
Contains more Potassium +82.8%
Contains more Zinc +2780%
Contains more Copper +38.6%
Contains more Selenium +∞%
Equal in Manganese - 0.054
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains less Sodium -100%
Contains more Calcium +33.3%
Contains more Iron +770.6%
Contains more Magnesium +100%
Contains more Phosphorus +1125%
Contains more Potassium +82.8%
Contains more Zinc +2780%
Contains more Copper +38.6%
Contains more Selenium +∞%
Equal in Manganese - 0.054

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.
Plum
Plum
5
:
7
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2592.9%
Contains more Vitamin B2 +676.9%
Contains more Vitamin B3 +864.7%
Contains more Vitamin B5 +198.5%
Contains more Vitamin B6 +1279.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.25
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
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 C +∞%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2592.9%
Contains more Vitamin B2 +676.9%
Contains more Vitamin B3 +864.7%
Contains more Vitamin B5 +198.5%
Contains more Vitamin B6 +1279.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
:
3
Ham
Ham
Contains more Carbs +661.3%
Contains more Water +28.9%
Contains more Protein +2890%
Contains more Fats +1875%
Contains more Other +1081.1%
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 Carbs +661.3%
Contains more Water +28.9%
Contains more Protein +2890%
Contains more Fats +1875%
Contains more Other +1081.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
:
2
Ham
Ham
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +1855.2%
Contains more Polyunsaturated fat +1127.3%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +1855.2%
Contains more Polyunsaturated fat +1127.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Ham Opinion
Net carbs 10.02g 1.5g Plum
Protein 0.7g 20.93g Ham
Fats 0.28g 5.53g Ham
Carbs 11.42g 1.5g Plum
Calories 46kcal 145kcal Ham
Fructose 3.07g Plum
Sugar 9.92g 0g Ham
Fiber 1.4g 0g Plum
Calcium 6mg 8mg Ham
Iron 0.17mg 1.48mg Ham
Magnesium 7mg 14mg Ham
Phosphorus 16mg 196mg Ham
Potassium 157mg 287mg Ham
Sodium 0mg 1203mg Plum
Zinc 0.1mg 2.88mg Ham
Copper 0.057mg 0.079mg Ham
Manganese 0.052mg 0.054mg Ham
Selenium 0µg 19.5µg Ham
Vitamin A 345IU 0IU Plum
Vitamin A RAE 17µg 0µg Plum
Vitamin E 0.26mg 0.25mg Plum
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 9.5mg 0mg Plum
Vitamin B1 0.028mg 0.754mg Ham
Vitamin B2 0.026mg 0.202mg Ham
Vitamin B3 0.417mg 4.023mg Ham
Vitamin B5 0.135mg 0.403mg Ham
Vitamin B6 0.029mg 0.4mg Ham
Folate 5µg 3µg Plum
Vitamin B12 0µg 0.65µg Ham
Vitamin K 6.4µg 0µg Plum
Tryptophan 0.009mg 0.251mg Ham
Threonine 0.01mg 0.931mg Ham
Isoleucine 0.014mg 0.918mg Ham
Leucine 0.015mg 1.661mg Ham
Lysine 0.016mg 1.775mg Ham
Methionine 0.008mg 0.553mg Ham
Phenylalanine 0.014mg 0.904mg Ham
Valine 0.016mg 0.908mg Ham
Histidine 0.009mg 0.75mg Ham
Cholesterol 0mg 53mg Plum
Saturated Fat 0.017g 1.81g Plum
Monounsaturated Fat 0.134g 2.62g Ham
Polyunsaturated fat 0.044g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum 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
9%
Plum
45%
Ham
Minerals Daily Need Coverage Score
6%
Plum
55%
Ham

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1203mg)
Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 1.793g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.