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Ham vs. Chinese broccoli — In-Depth Nutrition Comparison

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Summary of differences between ham and chinese broccoli

  • Ham has more vitamin B1, selenium, vitamin B12, vitamin B6, and zinc; however, chinese broccoli is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Chinese broccoli covers your daily need for vitamin K, 71% more than ham.
  • Chinese broccoli has less sodium.
  • The glycemic index of chinese broccoli is higher.

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

Infographic

Ham vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more IronIron +164.3%
Contains more CopperCopper +29.5%
Contains more ZincZinc +638.5%
Contains more PhosphorusPhosphorus +378%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1150%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +388.9%
~equal in Potassium ~261mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +693.7%
Contains more Vitamin B2Vitamin B2 +38.4%
Contains more Vitamin B3Vitamin B3 +820.6%
Contains more Vitamin B5Vitamin B5 +153.5%
Contains more Vitamin B6Vitamin B6 +471.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +236.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +92%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3200%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1736%
Contains more FatsFats +668.1%
Contains more OtherOther +453.2%
Contains more CarbsCarbs +154%
Contains more WaterWater +38.2%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +5140%
Contains more Poly. FatPolyunsaturated fat +63.6%
Contains less Sat. FatSaturated fat -93.9%

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 broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Chinese broccoli DV% diff.
Vitamin K 0µg 84.8µg 71%
Vitamin B1 0.754mg 0.095mg 55%
Sodium 1203mg 7mg 52%
Protein 20.93g 1.14g 40%
Selenium 19.5µg 1.3µg 33%
Vitamin C 0mg 28.2mg 31%
Vitamin B12 0.65µg 0µg 27%
Vitamin B6 0.4mg 0.07mg 25%
Folate 3µg 99µg 24%
Zinc 2.88mg 0.39mg 23%
Vitamin B3 4.023mg 0.437mg 22%
Phosphorus 196mg 41mg 22%
Cholesterol 53mg 0mg 18%
Iron 1.48mg 0.56mg 12%
Choline 85.1mg 25.3mg 11%
Fiber 0g 2.5g 10%
Calcium 8mg 100mg 9%
Vitamin A 0µg 82µg 9%
Manganese 0.054mg 0.264mg 9%
Saturated fat 1.81g 0.11g 8%
Fats 5.53g 0.72g 7%
Monounsaturated fat 2.62g 0.05g 6%
Calories 145kcal 22kcal 6%
Vitamin B5 0.403mg 0.159mg 5%
Vitamin D 0.8µg 0µg 4%
Vitamin B2 0.202mg 0.146mg 4%
Vitamin D 32IU 0IU 4%
Vitamin E 0.25mg 0.48mg 2%
Copper 0.079mg 0.061mg 2%
Polyunsaturated fat 0.54g 0.33g 1%
Potassium 287mg 261mg 1%
Magnesium 14mg 18mg 1%
Carbs 1.5g 3.81g 1%
Net carbs 1.5g 1.31g N/A
Sugar 0g 0.84g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
55%
Ham
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.84g)
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 lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1196mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 1.7g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.5)
Which food is richer in vitamins?
?
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.

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.