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.
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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 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.
| 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% |
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:
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
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
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
55%
339%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 6.26g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 24)
Which food is cheaper?
Ham is cheaper (difference - $1.9)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa solids is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Cocoa solids contains less Sodium (difference - 1182mg)
Which food is richer in minerals?
Cocoa solids is relatively richer in minerals