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  6. Ham vs. Bamboo shoots

Ham vs. Bamboo shoots — In-Depth Nutrition Comparison

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Significant differences between ham and bamboo shoots

  • Ham has more vitamin B1, selenium, vitamin B12, vitamin B3, phosphorus, zinc, and choline; however, bamboo shoots are richer in copper.
  • Ham covers your daily sodium needs 52% more than bamboo shoots.
  • Bamboo shoots contain less cholesterol.
  • Bamboo shoots have a higher glycemic index. The glycemic index of bamboo shoots is 32, while the glycemic index of ham is 0.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Bamboo shoots, raw.

Infographic

Ham vs Bamboo shoots 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +366.7%
Contains more IronIron +196%
Contains more ZincZinc +161.8%
Contains more PhosphorusPhosphorus +232.2%
Contains more SeleniumSelenium +2337.5%
Contains more CalciumCalcium +62.5%
Contains more PotassiumPotassium +85.7%
Contains more CopperCopper +140.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +385.2%

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
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%
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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +402.7%
Contains more Vitamin B2Vitamin B2 +188.6%
Contains more Vitamin B3Vitamin B3 +570.5%
Contains more Vitamin B5Vitamin B5 +150.3%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more FolateFolate +133.3%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Bamboo shoots DV% diff.
Sodium 1203mg 4mg 52%
Vitamin B1 0.754mg 0.15mg 50%
Protein 20.93g 2.6g 37%
Selenium 19.5µg 0.8µg 34%
Vitamin B12 0.65µg 0µg 27%
Vitamin B3 4.023mg 0.6mg 21%
Phosphorus 196mg 59mg 20%
Cholesterol 53mg 0mg 18%
Zinc 2.88mg 1.1mg 16%
Choline 85.1mg 0mg 15%
Copper 0.079mg 0.19mg 12%
Vitamin B6 0.4mg 0.24mg 12%
Iron 1.48mg 0.5mg 12%
Vitamin B2 0.202mg 0.07mg 10%
Manganese 0.054mg 0.262mg 9%
Fiber 0g 2.2g 9%
Saturated fat 1.81g 0.069g 8%
Fats 5.53g 0.3g 8%
Monounsaturated fat 2.62g 0.007g 7%
Potassium 287mg 533mg 7%
Calories 145kcal 27kcal 6%
Vitamin E 0.25mg 1mg 5%
Vitamin B5 0.403mg 0.161mg 5%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Vitamin C 0mg 4mg 4%
Magnesium 14mg 3mg 3%
Polyunsaturated fat 0.54g 0.134g 3%
Calcium 8mg 13mg 1%
Folate 3µg 7µg 1%
Carbs 1.5g 5.2g 1%
Net carbs 1.5g 3g N/A
Sugar 0g 3g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.251mg 0.027mg 0%
Threonine 0.931mg 0.086mg 0%
Isoleucine 0.918mg 0.088mg 0%
Leucine 1.661mg 0.14mg 0%
Lysine 1.775mg 0.134mg 0%
Methionine 0.553mg 0.03mg 0%
Phenylalanine 0.904mg 0.09mg 0%
Valine 0.908mg 0.106mg 0%
Histidine 0.75mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +705%
Contains more FatsFats +1743.3%
Contains more OtherOther +385.6%
Contains more CarbsCarbs +246.7%
Contains more WaterWater +34.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +37328.6%
Contains more Poly. FatPolyunsaturated fat +303%
Contains less Sat. FatSaturated fat -96.2%

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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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.