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  6. Dried fruit vs. Ham

Dried fruit vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between Dried fruit and Ham?

  • Dried fruit is richer in Copper, Fiber, Vitamin E , Potassium, and Vitamin A RAE, yet Ham is richer in Vitamin B1, Selenium, Vitamin B12, and Zinc.
  • Ham's daily need coverage for Vitamin B1 is 62% higher.
  • Dried fruit contains less Sodium.

We used Apricots, dried, sulfured, uncooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
7
:
3
Ham
Ham
Contains more Calcium +587.5%
Contains more Iron +79.7%
Contains more Magnesium +128.6%
Contains more Potassium +304.9%
Contains less Sodium -99.2%
Contains more Copper +334.2%
Contains more Manganese +335.2%
Contains more Phosphorus +176.1%
Contains more Zinc +638.5%
Contains more Selenium +786.4%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +587.5%
Contains more Iron +79.7%
Contains more Magnesium +128.6%
Contains more Potassium +304.9%
Contains less Sodium -99.2%
Contains more Copper +334.2%
Contains more Manganese +335.2%
Contains more Phosphorus +176.1%
Contains more Zinc +638.5%
Contains more Selenium +786.4%

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.
Dried fruit
Dried fruit
6
:
6
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +1632%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +28%
Contains more Folate +233.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +4926.7%
Contains more Vitamin B2 +173%
Contains more Vitamin B3 +55.4%
Contains more Vitamin B6 +179.7%
Contains more Vitamin B12 +∞%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 +1632%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +28%
Contains more Folate +233.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +4926.7%
Contains more Vitamin B2 +173%
Contains more Vitamin B3 +55.4%
Contains more Vitamin B6 +179.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
4
Ham
Ham
Contains more Carbs +4076%
Contains more Protein +517.4%
Contains more Fats +984.3%
Contains more Water +119.1%
Contains more Other +70%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +4076%
Contains more Protein +517.4%
Contains more Fats +984.3%
Contains more Water +119.1%
Contains more Other +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Ham
Ham
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +3440.5%
Contains more Polyunsaturated fat +629.7%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 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 +3440.5%
Contains more Polyunsaturated fat +629.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Ham Opinion
Net carbs 55.34g 1.5g Dried fruit
Protein 3.39g 20.93g Ham
Fats 0.51g 5.53g Ham
Carbs 62.64g 1.5g Dried fruit
Calories 241kcal 145kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 0g Ham
Fiber 7.3g 0g Dried fruit
Calcium 55mg 8mg Dried fruit
Iron 2.66mg 1.48mg Dried fruit
Magnesium 32mg 14mg Dried fruit
Phosphorus 71mg 196mg Ham
Potassium 1162mg 287mg Dried fruit
Sodium 10mg 1203mg Dried fruit
Zinc 0.39mg 2.88mg Ham
Copper 0.343mg 0.079mg Dried fruit
Manganese 0.235mg 0.054mg Dried fruit
Selenium 2.2µg 19.5µg Ham
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.25mg Dried fruit
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.754mg Ham
Vitamin B2 0.074mg 0.202mg Ham
Vitamin B3 2.589mg 4.023mg Ham
Vitamin B5 0.516mg 0.403mg Dried fruit
Vitamin B6 0.143mg 0.4mg Ham
Folate 10µg 3µg Dried fruit
Vitamin B12 0µg 0.65µg Ham
Vitamin K 3.1µg 0µg Dried fruit
Tryptophan 0.016mg 0.251mg Ham
Threonine 0.073mg 0.931mg Ham
Isoleucine 0.063mg 0.918mg Ham
Leucine 0.105mg 1.661mg Ham
Lysine 0.083mg 1.775mg Ham
Methionine 0.015mg 0.553mg Ham
Phenylalanine 0.062mg 0.904mg Ham
Valine 0.078mg 0.908mg Ham
Histidine 0.047mg 0.75mg Ham
Cholesterol 0mg 53mg Dried fruit
Saturated Fat 0.017g 1.81g Dried fruit
Monounsaturated Fat 0.074g 2.62g Ham
Polyunsaturated fat 0.074g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38%
Dried fruit
45%
Ham
Minerals Daily Need Coverage Score
44%
Dried fruit
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 31)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1193mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.793g)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.