Ham vs. Avocado — In-Depth Nutrition Comparison
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Differences between ham and avocadoes
- Ham has more vitamin B1, selenium, vitamin B12, phosphorus, and zinc, while avocadoes have more fiber, vitamin B5, and folate.
- Ham's daily need coverage for vitamin B1 is 57% higher.
- The amount of cholesterol in avocadoes is lower.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of avocadoes is 40.
The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Avocados, raw, all commercial varieties.
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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 IronIron | +169.1% |
| Contains more ZincZinc | +350% |
| Contains more PhosphorusPhosphorus | +276.9% |
| Contains more SeleniumSelenium | +4775% |
| Contains more MagnesiumMagnesium | +107.1% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +69% |
| Contains more CopperCopper | +140.5% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +163% |
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 DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1025.4% |
| Contains more Vitamin B2Vitamin B2 | +55.4% |
| Contains more Vitamin B3Vitamin B3 | +131.5% |
| Contains more Vitamin B6Vitamin B6 | +55.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +499.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +728% |
| Contains more Vitamin B5Vitamin B5 | +244.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.067mg | 57% |
| Sodium | 1203mg | 7mg | 52% |
| Protein | 20.93g | 2g | 38% |
| Selenium | 19.5µg | 0.4µg | 35% |
| Fiber | 0g | 6.7g | 27% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Phosphorus | 196mg | 52mg | 21% |
| Zinc | 2.88mg | 0.64mg | 20% |
| Vitamin B5 | 0.403mg | 1.389mg | 20% |
| Folate | 3µg | 81µg | 20% |
| Vitamin K | 0µg | 21µg | 18% |
| Cholesterol | 53mg | 0mg | 18% |
| Monounsaturated fat | 2.62g | 9.799g | 18% |
| Vitamin B3 | 4.023mg | 1.738mg | 14% |
| Fats | 5.53g | 14.66g | 14% |
| Choline | 85.1mg | 14.2mg | 13% |
| Copper | 0.079mg | 0.19mg | 12% |
| Iron | 1.48mg | 0.55mg | 12% |
| Vitamin E | 0.25mg | 2.07mg | 12% |
| Vitamin B6 | 0.4mg | 0.257mg | 11% |
| Vitamin C | 0mg | 10mg | 11% |
| Polyunsaturated fat | 0.54g | 1.816g | 9% |
| Vitamin B2 | 0.202mg | 0.13mg | 6% |
| Potassium | 287mg | 485mg | 6% |
| Magnesium | 14mg | 29mg | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Manganese | 0.054mg | 0.142mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Carbs | 1.5g | 8.53g | 2% |
| Saturated fat | 1.81g | 2.126g | 1% |
| Calories | 145kcal | 160kcal | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 1.5g | 1.83g | N/A |
| Calcium | 8mg | 12mg | 0% |
| Sugar | 0g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.251mg | 0.025mg | 0% |
| Threonine | 0.931mg | 0.073mg | 0% |
| Isoleucine | 0.918mg | 0.084mg | 0% |
| Leucine | 1.661mg | 0.143mg | 0% |
| Lysine | 1.775mg | 0.132mg | 0% |
| Methionine | 0.553mg | 0.038mg | 0% |
| Phenylalanine | 0.904mg | 0.097mg | 0% |
| Valine | 0.908mg | 0.107mg | 0% |
| Histidine | 0.75mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +946.5% |
| Contains more OtherOther | +176.6% |
| Contains more FatsFats | +165.1% |
| Contains more CarbsCarbs | +468.7% |
~equal in
Water
~73.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.9% |
| Contains more Mono. FatMonounsaturated fat | +274% |
| Contains more Poly. FatPolyunsaturated fat | +236.3% |
