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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 A, vitamin C, and vitamin K.
  • Chinese cabbage covers your daily vitamin A needs 89% more than ham.
  • Chinese cabbage contains less sodium.
  • Chinese cabbage has a higher glycemic index. The glycemic index of Chinese cabbage 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 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
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +85%
Contains more CopperCopper +276.2%
Contains more ZincZinc +1415.8%
Contains more PhosphorusPhosphorus +429.7%
Contains more SeleniumSelenium +3800%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +1212.5%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +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
9
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1785%
Contains more Vitamin B2Vitamin B2 +188.6%
Contains more Vitamin B3Vitamin B3 +704.6%
Contains more Vitamin B5Vitamin B5 +358%
Contains more Vitamin B6Vitamin B6 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1229.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2100%

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1295.3%
Contains more FatsFats +2665%
Contains more OtherOther +446.3%
Contains more CarbsCarbs +45.3%
Contains more WaterWater +40.9%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +17366.7%
Contains more Poly. FatPolyunsaturated fat +462.5%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Ham Chinese cabbage DV% diff.
Vitamin B1 0.754mg 0.04mg 60%
Vitamin C 0mg 45mg 50%
Sodium 1203mg 65mg 49%
Protein 20.93g 1.5g 39%
Vitamin K 0µg 45.5µg 38%
Selenium 19.5µg 0.5µg 35%
Vitamin B12 0.65µg 0µg 27%
Vitamin A 0µg 223µg 25%
Zinc 2.88mg 0.19mg 24%
Phosphorus 196mg 37mg 23%
Vitamin B3 4.023mg 0.5mg 22%
Cholesterol 53mg 0mg 18%
Folate 3µg 66µg 16%
Vitamin B6 0.4mg 0.194mg 16%
Choline 85.1mg 6.4mg 14%
Calcium 8mg 105mg 10%
Vitamin B2 0.202mg 0.07mg 10%
Iron 1.48mg 0.8mg 9%
Saturated fat 1.81g 0.027g 8%
Fats 5.53g 0.2g 8%
Monounsaturated fat 2.62g 0.015g 7%
Calories 145kcal 13kcal 7%
Copper 0.079mg 0.021mg 6%
Vitamin B5 0.403mg 0.088mg 6%
Manganese 0.054mg 0.159mg 5%
Vitamin D 0.8µg 0µg 4%
Fiber 0g 1g 4%
Vitamin D 32IU 0IU 4%
Polyunsaturated fat 0.54g 0.096g 3%
Vitamin E 0.25mg 0.09mg 1%
Potassium 287mg 252mg 1%
Magnesium 14mg 19mg 1%
Net carbs 1.5g 1.18g N/A
Carbs 1.5g 2.18g 0%
Sugar 0g 1.18g N/A
Tryptophan 0.251mg 0.015mg 0%
Threonine 0.931mg 0.049mg 0%
Isoleucine 0.918mg 0.085mg 0%
Leucine 1.661mg 0.088mg 0%
Lysine 1.775mg 0.089mg 0%
Methionine 0.553mg 0.009mg 0%
Phenylalanine 0.904mg 0.044mg 0%
Valine 0.908mg 0.066mg 0%
Histidine 0.75mg 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Ham
37%
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 is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 1138mg)
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.