Ham vs. Cauliflower — In-Depth Nutrition Comparison
Compare
How are ham and cauliflower different?
- Ham is higher in vitamin B1, selenium, vitamin B12, zinc, vitamin B3, phosphorus, and vitamin B6; however, cauliflower is richer in vitamin C.
- Daily need coverage for vitamin B1 for ham is 59% higher.
- Cauliflower has less cholesterol.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cauliflower, raw are the varieties used in this article.
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.
| Contains more IronIron | +252.4% |
| Contains more CopperCopper | +102.6% |
| Contains more ZincZinc | +966.7% |
| Contains more PhosphorusPhosphorus | +345.5% |
| Contains more SeleniumSelenium | +3150% |
| Contains more CalciumCalcium | +175% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +187% |
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 EVitamin E | +212.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1408% |
| Contains more Vitamin B2Vitamin B2 | +236.7% |
| Contains more Vitamin B3Vitamin B3 | +693.5% |
| Contains more Vitamin B6Vitamin B6 | +117.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +92.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +65.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +990.1% |
| Contains more FatsFats | +1875% |
| Contains more OtherOther | +475% |
| Contains more CarbsCarbs | +231.3% |
| Contains more WaterWater | +36.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +7605.9% |
| Contains more Poly. FatPolyunsaturated fat | +1641.9% |
| Contains less Sat. FatSaturated fat | -92.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.754mg | 0.05mg | 59% |
| Vitamin C | 0mg | 48.2mg | 54% |
| Sodium | 1203mg | 30mg | 51% |
| Protein | 20.93g | 1.92g | 38% |
| Selenium | 19.5µg | 0.6µg | 34% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Zinc | 2.88mg | 0.27mg | 24% |
| Vitamin B3 | 4.023mg | 0.507mg | 22% |
| Phosphorus | 196mg | 44mg | 22% |
| Cholesterol | 53mg | 0mg | 18% |
| Vitamin B6 | 0.4mg | 0.184mg | 17% |
| Folate | 3µg | 57µg | 14% |
| Vitamin K | 0µg | 15.5µg | 13% |
| Iron | 1.48mg | 0.42mg | 13% |
| Vitamin B2 | 0.202mg | 0.06mg | 11% |
| Saturated fat | 1.81g | 0.13g | 8% |
| Fiber | 0g | 2g | 8% |
| Fats | 5.53g | 0.28g | 8% |
| Choline | 85.1mg | 44.3mg | 7% |
| Monounsaturated fat | 2.62g | 0.034g | 6% |
| Calories | 145kcal | 25kcal | 6% |
| Vitamin B5 | 0.403mg | 0.667mg | 5% |
| Manganese | 0.054mg | 0.155mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Copper | 0.079mg | 0.039mg | 4% |
| Polyunsaturated fat | 0.54g | 0.031g | 3% |
| Fructose | 0.97g | 1% | |
| Carbs | 1.5g | 4.97g | 1% |
| Vitamin E | 0.25mg | 0.08mg | 1% |
| Calcium | 8mg | 22mg | 1% |
| Net carbs | 1.5g | 2.97g | N/A |
| Magnesium | 14mg | 15mg | 0% |
| Potassium | 287mg | 299mg | 0% |
| Sugar | 0g | 1.91g | N/A |
| Tryptophan | 0.251mg | 0.02mg | 0% |
| Threonine | 0.931mg | 0.076mg | 0% |
| Isoleucine | 0.918mg | 0.071mg | 0% |
| Leucine | 1.661mg | 0.106mg | 0% |
| Lysine | 1.775mg | 0.217mg | 0% |
| Methionine | 0.553mg | 0.02mg | 0% |
| Phenylalanine | 0.904mg | 0.065mg | 0% |
| Valine | 0.908mg | 0.125mg | 0% |
| Histidine | 0.75mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
30%
Minerals Daily Need Coverage Score
55%
13%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Cauliflower is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 1173mg)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 1.68g)
Which food is cheaper?
Cauliflower 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.