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  6. Ham vs. Arugula

Ham vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between Ham and Arugula

  • Ham has more Vitamin B1, Selenium, Vitamin B12, Vitamin B6, Vitamin B3, Zinc, and Phosphorus, however, Arugula is higher in Vitamin K, and Folate.
  • Arugula covers your daily need of Vitamin K 91% more than Ham.
  • Arugula has less Sodium.

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

Infographic

Ham vs Arugula 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.
Ham
Ham
5
:
5
Arugula
Arugula
Contains more Phosphorus +276.9%
Contains more Zinc +512.8%
Contains more Selenium +6400%
Contains more Calcium +1900%
Contains more Magnesium +235.7%
Contains more Potassium +28.6%
Contains less Sodium -97.8%
Contains more Manganese +494.4%
Equal in Iron - 1.46
Equal in Copper - 0.076
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Phosphorus +276.9%
Contains more Zinc +512.8%
Contains more Selenium +6400%
Contains more Calcium +1900%
Contains more Magnesium +235.7%
Contains more Potassium +28.6%
Contains less Sodium -97.8%
Contains more Manganese +494.4%
Equal in Iron - 1.46
Equal in Copper - 0.076

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.
Ham
Ham
6
:
6
Arugula
Arugula
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1613.6%
Contains more Vitamin B2 +134.9%
Contains more Vitamin B3 +1219%
Contains more Vitamin B6 +447.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +72%
Contains more Vitamin C +∞%
Contains more Folate +3133.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.437
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%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1613.6%
Contains more Vitamin B2 +134.9%
Contains more Vitamin B3 +1219%
Contains more Vitamin B6 +447.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +72%
Contains more Vitamin C +∞%
Contains more Folate +3133.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.437

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Arugula
Arugula
Contains more Protein +711.2%
Contains more Fats +737.9%
Contains more Other +212.1%
Contains more Carbs +143.3%
Contains more Water +35.5%
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
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +711.2%
Contains more Fats +737.9%
Contains more Other +212.1%
Contains more Carbs +143.3%
Contains more Water +35.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +5246.9%
Contains more Polyunsaturated fat +69.3%
Contains less Saturated Fat -95.2%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +5246.9%
Contains more Polyunsaturated fat +69.3%
Contains less Saturated Fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Arugula Opinion
Net carbs 1.5g 2.05g Arugula
Protein 20.93g 2.58g Ham
Fats 5.53g 0.66g Ham
Carbs 1.5g 3.65g Arugula
Calories 145kcal 25kcal Ham
Sugar 0g 2.05g Ham
Fiber 0g 1.6g Arugula
Calcium 8mg 160mg Arugula
Iron 1.48mg 1.46mg Ham
Magnesium 14mg 47mg Arugula
Phosphorus 196mg 52mg Ham
Potassium 287mg 369mg Arugula
Sodium 1203mg 27mg Arugula
Zinc 2.88mg 0.47mg Ham
Copper 0.079mg 0.076mg Ham
Manganese 0.054mg 0.321mg Arugula
Selenium 19.5µg 0.3µg Ham
Vitamin A 0IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.25mg 0.43mg Arugula
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.754mg 0.044mg Ham
Vitamin B2 0.202mg 0.086mg Ham
Vitamin B3 4.023mg 0.305mg Ham
Vitamin B5 0.403mg 0.437mg Arugula
Vitamin B6 0.4mg 0.073mg Ham
Folate 3µg 97µg Arugula
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 108.6µg Arugula
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 53mg 0mg Arugula
Saturated Fat 1.81g 0.086g Arugula
Monounsaturated Fat 2.62g 0.049g Ham
Polyunsaturated fat 0.54g 0.319g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Arugula
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
45%
Ham
52%
Arugula
Minerals Daily Need Coverage Score
55%
Ham
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1176mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 1.724g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.1)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.