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  6. Ham vs. Chayote

Ham vs. Chayote — In-Depth Nutrition Comparison

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Summary of differences between Ham and Chayote

  • Ham has more Vitamin B1, Selenium, Vitamin B12, Phosphorus, Vitamin B6, Vitamin B3, and Zinc, however, Chayote is higher in Folate.
  • Ham covers your daily need of Vitamin B1 61% more than Chayote.
  • Chayote has less Cholesterol.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Chayote, fruit, raw.

Infographic

Ham vs Chayote 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
Chayote
Chayote
Contains more Iron +335.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +988.9%
Contains more Potassium +129.6%
Contains more Zinc +289.2%
Contains more Selenium +9650%
Contains more Calcium +112.5%
Contains less Sodium -99.8%
Contains more Copper +55.7%
Contains more Manganese +250%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Iron +335.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +988.9%
Contains more Potassium +129.6%
Contains more Zinc +289.2%
Contains more Selenium +9650%
Contains more Calcium +112.5%
Contains less Sodium -99.8%
Contains more Copper +55.7%
Contains more Manganese +250%

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
:
3
Chayote
Chayote
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2916%
Contains more Vitamin B2 +596.6%
Contains more Vitamin B3 +756%
Contains more Vitamin B5 +61.8%
Contains more Vitamin B6 +426.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +3000%
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%
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2916%
Contains more Vitamin B2 +596.6%
Contains more Vitamin B3 +756%
Contains more Vitamin B5 +61.8%
Contains more Vitamin B6 +426.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +3000%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Chayote
Chayote
Contains more Protein +2452.4%
Contains more Fats +4153.8%
Contains more Other +1356.7%
Contains more Carbs +200.7%
Contains more Water +39.3%
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
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +2452.4%
Contains more Fats +4153.8%
Contains more Other +1356.7%
Contains more Carbs +200.7%
Contains more Water +39.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +26100%
Contains more Polyunsaturated fat +847.4%
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
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +26100%
Contains more Polyunsaturated fat +847.4%
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 Chayote
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Ham Chayote Opinion
Net carbs 1.5g 2.81g Chayote
Protein 20.93g 0.82g Ham
Fats 5.53g 0.13g Ham
Carbs 1.5g 4.51g Chayote
Calories 145kcal 19kcal Ham
Sugar 0g 1.66g Ham
Fiber 0g 1.7g Chayote
Calcium 8mg 17mg Chayote
Iron 1.48mg 0.34mg Ham
Magnesium 14mg 12mg Ham
Phosphorus 196mg 18mg Ham
Potassium 287mg 125mg Ham
Sodium 1203mg 2mg Chayote
Zinc 2.88mg 0.74mg Ham
Copper 0.079mg 0.123mg Chayote
Manganese 0.054mg 0.189mg Chayote
Selenium 19.5µg 0.2µg Ham
Vitamin E 0.25mg 0.12mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 7.7mg Chayote
Vitamin B1 0.754mg 0.025mg Ham
Vitamin B2 0.202mg 0.029mg Ham
Vitamin B3 4.023mg 0.47mg Ham
Vitamin B5 0.403mg 0.249mg Ham
Vitamin B6 0.4mg 0.076mg Ham
Folate 3µg 93µg Chayote
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 4.1µg Chayote
Tryptophan 0.251mg 0.011mg Ham
Threonine 0.931mg 0.04mg Ham
Isoleucine 0.918mg 0.044mg Ham
Leucine 1.661mg 0.077mg Ham
Lysine 1.775mg 0.039mg Ham
Methionine 0.553mg 0.001mg Ham
Phenylalanine 0.904mg 0.047mg Ham
Valine 0.908mg 0.063mg Ham
Histidine 0.75mg 0.015mg Ham
Cholesterol 53mg 0mg Chayote
Saturated Fat 1.81g 0.028g Chayote
Monounsaturated Fat 2.62g 0.01g Ham
Polyunsaturated fat 0.54g 0.057g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chayote
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
14%
Chayote
Minerals Daily Need Coverage Score
55%
Ham
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.66g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.3)
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?
Chayote
Chayote contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 1.782g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)

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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.