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Ham vs. Cocoa solids — In-Depth Nutrition Comparison

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How are ham and cocoa solids different?

  • Ham is higher in vitamin B1; however, cocoa solids are richer in copper, manganese, iron, fiber, magnesium, phosphorus, potassium, and zinc.
  • Daily need coverage for copper for cocoa solids is 412% higher.
  • Ham contains 57 times more sodium than cocoa solids. While ham contains 1203mg of sodium, cocoa solids contain only 21mg.
  • Ham has a lower glycemic index (0) than cocoa solids (24).

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cocoa, dry powder, unsweetened are the varieties used in this article.

Infographic

Ham vs Cocoa solids 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
1
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more SeleniumSelenium +36.4%
Contains more MagnesiumMagnesium +3464.3%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +431%
Contains more IronIron +836.5%
Contains more CopperCopper +4694.9%
Contains more ZincZinc +136.5%
Contains more PhosphorusPhosphorus +274.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +7005.6%

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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B3Vitamin B3 +84.1%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B6Vitamin B6 +239%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +609.2%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2155.7%
Contains more FatsFats +147.7%
Contains more CarbsCarbs +3760%
Contains more OtherOther +32.7%
~equal in Protein ~19.6g

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Poly. FatPolyunsaturated fat +22.7%
Contains more Mono. FatMonounsaturated fat +74.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Cocoa solids
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Ham Cocoa solids DV% diff.
Copper 0.079mg 3.788mg 412%
Manganese 0.054mg 3.837mg 164%
Iron 1.48mg 13.86mg 155%
Fiber 0g 37g 148%
Magnesium 14mg 499mg 115%
Phosphorus 196mg 734mg 77%
Caffeine 0mg 230mg 58%
Vitamin B1 0.754mg 0.078mg 56%
Sodium 1203mg 21mg 51%
Zinc 2.88mg 6.81mg 36%
Potassium 287mg 1524mg 36%
Saturated fat 1.81g 8.07g 28%
Vitamin B12 0.65µg 0µg 27%
Vitamin B6 0.4mg 0.118mg 22%
Carbs 1.5g 57.9g 19%
Cholesterol 53mg 0mg 18%
Fats 5.53g 13.7g 13%
Choline 85.1mg 12mg 13%
Calcium 8mg 128mg 12%
Vitamin B3 4.023mg 2.185mg 11%
Selenium 19.5µg 14.3µg 9%
Folate 3µg 32µg 7%
Monounsaturated fat 2.62g 4.57g 5%
Vitamin D 32IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Calories 145kcal 228kcal 4%
Protein 20.93g 19.6g 3%
Vitamin B5 0.403mg 0.254mg 3%
Vitamin B2 0.202mg 0.241mg 3%
Vitamin K 0µg 2.5µg 2%
Polyunsaturated fat 0.54g 0.44g 1%
Vitamin E 0.25mg 0.1mg 1%
Net carbs 1.5g 20.9g N/A
Sugar 0g 1.75g N/A
Tryptophan 0.251mg 0.293mg 0%
Threonine 0.931mg 0.776mg 0%
Isoleucine 0.918mg 0.76mg 0%
Leucine 1.661mg 1.189mg 0%
Lysine 1.775mg 0.983mg 0%
Methionine 0.553mg 0.202mg 0%
Phenylalanine 0.904mg 0.941mg 0%
Valine 0.908mg 1.177mg 0%
Histidine 0.75mg 0.339mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Cocoa solids
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
15%
Cocoa solids
Minerals Daily Need Coverage Score
55%
Ham
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 6.26g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 24)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 1182mg)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.