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  6. Grape vs. Ham

Grape vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between Grape and Ham

  • Grape has more Manganese, however, Ham is higher in Vitamin B1, Selenium, Vitamin B12, Phosphorus, Zinc, Vitamin B3, and Vitamin B6.
  • Ham covers your daily Vitamin B1 needs 55% more than Grape.
  • Ham contains 13 times less Manganese than Grape. Grape contains 0.718mg of Manganese, while Ham contains 0.054mg.
  • Grape has less Sodium.

Food varieties used in this article are Grapes, american type (slip skin), raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Grape 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.
Grape
Grape
3
:
7
Ham
Ham
Contains more Calcium +75%
Contains less Sodium -99.8%
Contains more Manganese +1229.6%
Contains more Iron +410.3%
Contains more Magnesium +180%
Contains more Phosphorus +1860%
Contains more Potassium +50.3%
Contains more Zinc +7100%
Contains more Copper +97.5%
Contains more Selenium +19400%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +75%
Contains less Sodium -99.8%
Contains more Manganese +1229.6%
Contains more Iron +410.3%
Contains more Magnesium +180%
Contains more Phosphorus +1860%
Contains more Potassium +50.3%
Contains more Zinc +7100%
Contains more Copper +97.5%
Contains more Selenium +19400%

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.
Grape
Grape
4
:
8
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +33.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +31.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +719.6%
Contains more Vitamin B2 +254.4%
Contains more Vitamin B3 +1241%
Contains more Vitamin B5 +1579.2%
Contains more Vitamin B6 +263.6%
Contains more Vitamin B12 +∞%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
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 +33.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +31.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +719.6%
Contains more Vitamin B2 +254.4%
Contains more Vitamin B3 +1241%
Contains more Vitamin B5 +1579.2%
Contains more Vitamin B6 +263.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
2
:
3
Ham
Ham
Contains more Carbs +1043.3%
Contains more Water +20.1%
Contains more Protein +3222.2%
Contains more Fats +1480%
Contains more Other +666.7%
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 +1043.3%
Contains more Water +20.1%
Contains more Protein +3222.2%
Contains more Fats +1480%
Contains more Other +666.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
:
2
Ham
Ham
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +18614.3%
Contains more Polyunsaturated fat +429.4%
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +18614.3%
Contains more Polyunsaturated fat +429.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Ham Opinion
Net carbs 16.25g 1.5g Grape
Protein 0.63g 20.93g Ham
Fats 0.35g 5.53g Ham
Carbs 17.15g 1.5g Grape
Calories 67kcal 145kcal Ham
Sugar 16.25g 0g Ham
Fiber 0.9g 0g Grape
Calcium 14mg 8mg Grape
Iron 0.29mg 1.48mg Ham
Magnesium 5mg 14mg Ham
Phosphorus 10mg 196mg Ham
Potassium 191mg 287mg Ham
Sodium 2mg 1203mg Grape
Zinc 0.04mg 2.88mg Ham
Copper 0.04mg 0.079mg Ham
Manganese 0.718mg 0.054mg Grape
Selenium 0.1µg 19.5µg Ham
Vitamin A 100IU 0IU Grape
Vitamin A RAE 5µg 0µg Grape
Vitamin E 0.19mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 4mg 0mg Grape
Vitamin B1 0.092mg 0.754mg Ham
Vitamin B2 0.057mg 0.202mg Ham
Vitamin B3 0.3mg 4.023mg Ham
Vitamin B5 0.024mg 0.403mg Ham
Vitamin B6 0.11mg 0.4mg Ham
Folate 4µg 3µg Grape
Vitamin B12 0µg 0.65µg Ham
Vitamin K 14.6µg 0µg Grape
Tryptophan 0.003mg 0.251mg Ham
Threonine 0.017mg 0.931mg Ham
Isoleucine 0.005mg 0.918mg Ham
Leucine 0.013mg 1.661mg Ham
Lysine 0.014mg 1.775mg Ham
Methionine 0.021mg 0.553mg Ham
Phenylalanine 0.013mg 0.904mg Ham
Valine 0.017mg 0.908mg Ham
Histidine 0.023mg 0.75mg Ham
Cholesterol 0mg 53mg Grape
Saturated Fat 0.114g 1.81g Grape
Monounsaturated Fat 0.014g 2.62g Ham
Polyunsaturated fat 0.102g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
11%
Grape
45%
Ham
Minerals Daily Need Coverage Score
15%
Grape
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 16.25g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 49)
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 contains less Sodium?
Grape
Grape contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Grape
Grape is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 1.696g)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.