Dates vs. Ham — In-Depth Nutrition Comparison
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Differences between dates and ham
- Dates have more fiber, while ham has more vitamin B1, selenium, vitamin B12, zinc, phosphorus, vitamin B6, and vitamin B3.
- Ham's daily need coverage for vitamin B1 is 58% higher.
- The amount of sodium in dates is lower.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of dates is 42.
The food types used in this comparison are Dates, deglet noor and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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.
| Contains more MagnesiumMagnesium | +207.1% |
| Contains more CalciumCalcium | +387.5% |
| Contains more PotassiumPotassium | +128.6% |
| Contains more CopperCopper | +160.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +385.2% |
| Contains more IronIron | +45.1% |
| Contains more ZincZinc | +893.1% |
| Contains more PhosphorusPhosphorus | +216.1% |
| Contains more SeleniumSelenium | +550% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +46.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +533.3% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1350% |
| Contains more Vitamin B2Vitamin B2 | +206.1% |
| Contains more Vitamin B3Vitamin B3 | +215.8% |
| Contains more Vitamin B6Vitamin B6 | +142.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1250.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.052mg | 0.754mg | 59% |
| Sodium | 2mg | 1203mg | 52% |
| Protein | 2.45g | 20.93g | 37% |
| Fiber | 8g | 0g | 32% |
| Selenium | 3µg | 19.5µg | 30% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Carbs | 75.03g | 1.5g | 25% |
| Zinc | 0.29mg | 2.88mg | 24% |
| Fructose | 19.56g | 24% | |
| Phosphorus | 62mg | 196mg | 19% |
| Vitamin B6 | 0.165mg | 0.4mg | 18% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B3 | 1.274mg | 4.023mg | 17% |
| Choline | 6.3mg | 85.1mg | 14% |
| Copper | 0.206mg | 0.079mg | 14% |
| Potassium | 656mg | 287mg | 11% |
| Vitamin B2 | 0.066mg | 0.202mg | 10% |
| Manganese | 0.262mg | 0.054mg | 9% |
| Saturated fat | 0.032g | 1.81g | 8% |
| Fats | 0.39g | 5.53g | 8% |
| Calories | 282kcal | 145kcal | 7% |
| Magnesium | 43mg | 14mg | 7% |
| Monounsaturated fat | 0.036g | 2.62g | 6% |
| Iron | 1.02mg | 1.48mg | 6% |
| Folate | 19µg | 3µg | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin B5 | 0.589mg | 0.403mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Polyunsaturated fat | 0.019g | 0.54g | 3% |
| Calcium | 39mg | 8mg | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Vitamin E | 0.05mg | 0.25mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 1.5g | N/A |
| Sugar | 63.35g | 0g | N/A |
| Tryptophan | 0.012mg | 0.251mg | 0% |
| Threonine | 0.043mg | 0.931mg | 0% |
| Isoleucine | 0.049mg | 0.918mg | 0% |
| Leucine | 0.084mg | 1.661mg | 0% |
| Lysine | 0.066mg | 1.775mg | 0% |
| Methionine | 0.022mg | 0.553mg | 0% |
| Phenylalanine | 0.05mg | 0.904mg | 0% |
| Valine | 0.071mg | 0.908mg | 0% |
| Histidine | 0.032mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4902% |
| Contains more ProteinProtein | +754.3% |
| Contains more FatsFats | +1317.9% |
| Contains more WaterWater | +229.6% |
| Contains more OtherOther | +173.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +7177.8% |
| Contains more Poly. FatPolyunsaturated fat | +2742.1% |
