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Durian vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between durian and ham?

  • Durian is richer in vitamin C, fiber, and copper, yet ham is richer in vitamin B1, vitamin B12, zinc, phosphorus, and vitamin B3.
  • Ham's daily need coverage for sodium is 52% higher.
  • Durian contains less sodium.
  • Ham has a lower glycemic index than durian.

We used Durian, raw or frozen and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Durian 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.
Durian
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 38% 16% 69% 7.6% 17% 0.26% 42% 0%
Ham
Ham
5
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 MagnesiumMagnesium +114.3%
Contains more PotassiumPotassium +51.9%
Contains more CopperCopper +162%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +501.9%
Contains more CalciumCalcium +33.3%
Contains more IronIron +244.2%
Contains more ZincZinc +928.6%
Contains more PhosphorusPhosphorus +402.6%

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.
Durian
3
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 66% 0.67% 0% 0% 94% 46% 20% 14% 73% 0% 0% 27% 0%
Ham
Ham
8
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1100%
Contains more Vitamin B1Vitamin B1 +101.6%
Contains more Vitamin B3Vitamin B3 +274.6%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Durian
1
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Ham
Ham
4
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 +1706%
Contains more ProteinProtein +1323.8%
Contains more OtherOther +290.2%
~equal in Fats ~5.53g
~equal in Water ~67.67g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Durian Ham DV% diff.
Sodium 2mg 1203mg 52%
Protein 1.47g 20.93g 39%
Selenium 19.5µg 35%
Vitamin B1 0.374mg 0.754mg 32%
Vitamin B12 0µg 0.65µg 27%
Zinc 0.28mg 2.88mg 24%
Vitamin C 19.7mg 0mg 22%
Phosphorus 39mg 196mg 22%
Vitamin B3 1.074mg 4.023mg 18%
Cholesterol 0mg 53mg 18%
Fiber 3.8g 0g 15%
Choline 85.1mg 15%
Copper 0.207mg 0.079mg 14%
Iron 0.43mg 1.48mg 13%
Manganese 0.325mg 0.054mg 12%
Carbs 27.09g 1.5g 9%
Saturated fat 1.81g 8%
Folate 36µg 3µg 8%
Monounsaturated fat 2.62g 7%
Vitamin B6 0.316mg 0.4mg 6%
Potassium 436mg 287mg 4%
Magnesium 30mg 14mg 4%
Vitamin D 32IU 4%
Vitamin D 0.8µg 4%
Polyunsaturated fat 0.54g 4%
Vitamin B5 0.23mg 0.403mg 3%
Vitamin E 0.25mg 2%
Calories 147kcal 145kcal 0%
Fats 5.33g 5.53g 0%
Net carbs 23.29g 1.5g N/A
Calcium 6mg 8mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B2 0.2mg 0.202mg 0%
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
Durian Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Durian
44%
Ham
Minerals Daily Need Coverage Score
21%
Durian
55%
Ham

Comparison summary

Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 49)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Durian
Durian is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 1201mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 1.81g)
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.

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. Durian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168192/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.