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  6. Ham vs. Chinese cabbage

Ham vs. Chinese cabbage — In-Depth Nutrition Comparison

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Significant differences between Ham and Chinese cabbage

  • Ham has more Vitamin B1, Selenium, Vitamin B12, Zinc, Phosphorus, and Vitamin B3, however, Chinese cabbage is richer in Vitamin C, Vitamin K, and Vitamin A RAE.
  • Ham covers your daily Vitamin B1 needs 59% more than Chinese cabbage.
  • Chinese cabbage contains less Sodium.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cabbage, chinese (pak-choi), raw.

Infographic

Ham vs Chinese cabbage 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
6
:
4
Chinese cabbage
Chinese cabbage
Contains more Iron +85%
Contains more Phosphorus +429.7%
Contains more Potassium +13.9%
Contains more Zinc +1415.8%
Contains more Copper +276.2%
Contains more Selenium +3800%
Contains more Calcium +1212.5%
Contains more Magnesium +35.7%
Contains less Sodium -94.6%
Contains more Manganese +194.4%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +85%
Contains more Phosphorus +429.7%
Contains more Potassium +13.9%
Contains more Zinc +1415.8%
Contains more Copper +276.2%
Contains more Selenium +3800%
Contains more Calcium +1212.5%
Contains more Magnesium +35.7%
Contains less Sodium -94.6%
Contains more Manganese +194.4%

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
:
4
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1785%
Contains more Vitamin B2 +188.6%
Contains more Vitamin B3 +704.6%
Contains more Vitamin B5 +358%
Contains more Vitamin B6 +106.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +2100%
Contains more Vitamin K +∞%
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%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1785%
Contains more Vitamin B2 +188.6%
Contains more Vitamin B3 +704.6%
Contains more Vitamin B5 +358%
Contains more Vitamin B6 +106.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +2100%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Chinese cabbage
Chinese cabbage
Contains more Protein +1295.3%
Contains more Fats +2665%
Contains more Other +446.3%
Contains more Carbs +45.3%
Contains more Water +40.9%
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
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +1295.3%
Contains more Fats +2665%
Contains more Other +446.3%
Contains more Carbs +45.3%
Contains more Water +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +17366.7%
Contains more Polyunsaturated fat +462.5%
Contains less Saturated Fat -98.5%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +17366.7%
Contains more Polyunsaturated fat +462.5%
Contains less Saturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Chinese cabbage
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 ok

All nutrients comparison - raw data values

Nutrient Ham Chinese cabbage Opinion
Net carbs 1.5g 1.18g Ham
Protein 20.93g 1.5g Ham
Fats 5.53g 0.2g Ham
Carbs 1.5g 2.18g Chinese cabbage
Calories 145kcal 13kcal Ham
Sugar 0g 1.18g Ham
Fiber 0g 1g Chinese cabbage
Calcium 8mg 105mg Chinese cabbage
Iron 1.48mg 0.8mg Ham
Magnesium 14mg 19mg Chinese cabbage
Phosphorus 196mg 37mg Ham
Potassium 287mg 252mg Ham
Sodium 1203mg 65mg Chinese cabbage
Zinc 2.88mg 0.19mg Ham
Copper 0.079mg 0.021mg Ham
Manganese 0.054mg 0.159mg Chinese cabbage
Selenium 19.5µg 0.5µg Ham
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 0.25mg 0.09mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 45mg Chinese cabbage
Vitamin B1 0.754mg 0.04mg Ham
Vitamin B2 0.202mg 0.07mg Ham
Vitamin B3 4.023mg 0.5mg Ham
Vitamin B5 0.403mg 0.088mg Ham
Vitamin B6 0.4mg 0.194mg Ham
Folate 3µg 66µg Chinese cabbage
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 45.5µg Chinese cabbage
Tryptophan 0.251mg 0.015mg Ham
Threonine 0.931mg 0.049mg Ham
Isoleucine 0.918mg 0.085mg Ham
Leucine 1.661mg 0.088mg Ham
Lysine 1.775mg 0.089mg Ham
Methionine 0.553mg 0.009mg Ham
Phenylalanine 0.904mg 0.044mg Ham
Valine 0.908mg 0.066mg Ham
Histidine 0.75mg 0.026mg Ham
Cholesterol 53mg 0mg Chinese cabbage
Saturated Fat 1.81g 0.027g Chinese cabbage
Monounsaturated Fat 2.62g 0.015g Ham
Polyunsaturated fat 0.54g 0.096g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chinese cabbage
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
56%
Chinese cabbage
Minerals Daily Need Coverage Score
55%
Ham
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 32)
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?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 1138mg)
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 1.783g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.1)

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.