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Ham vs. Plantain raw — In-Depth Nutrition Comparison

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Differences between ham and plantain raw

  • Ham has more vitamin B1, selenium, vitamin B12, zinc, phosphorus, and vitamin B3, while plantain raw has more vitamin A and vitamin C.
  • Ham's daily need coverage for vitamin B1 is 58% higher.
  • The amount of cholesterol in plantain raw is lower.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of plantain raw is 37.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Plantains, raw.

Infographic

Ham vs Plantain raw 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
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +166.7%
Contains more IronIron +146.7%
Contains more ZincZinc +1957.1%
Contains more PhosphorusPhosphorus +476.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1200%
Contains more MagnesiumMagnesium +164.3%
Contains more PotassiumPotassium +73.9%
Contains less SodiumSodium -99.7%
~equal in Copper ~0.081mg

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
9
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1350%
Contains more Vitamin B2Vitamin B2 +274.1%
Contains more Vitamin B3Vitamin B3 +486.4%
Contains more Vitamin B5Vitamin B5 +55%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +530.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1510%
Contains more FatsFats +1394.6%
Contains more OtherOther +276.7%
Contains more CarbsCarbs +2026%
~equal in Water ~65.28g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +8087.5%
Contains more Poly. FatPolyunsaturated fat +682.6%
Contains less Sat. FatSaturated fat -92.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Plantain raw DV% diff.
Vitamin B1 0.754mg 0.052mg 59%
Sodium 1203mg 4mg 52%
Protein 20.93g 1.3g 39%
Selenium 19.5µg 1.5µg 33%
Vitamin B12 0.65µg 0µg 27%
Zinc 2.88mg 0.14mg 25%
Phosphorus 196mg 34mg 23%
Vitamin B3 4.023mg 0.686mg 21%
Vitamin C 0mg 18.4mg 20%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 13.5mg 13%
Iron 1.48mg 0.6mg 11%
Vitamin B2 0.202mg 0.054mg 11%
Carbs 1.5g 31.89g 10%
Fiber 0g 2.3g 9%
Saturated fat 1.81g 0.143g 8%
Fats 5.53g 0.37g 8%
Vitamin B6 0.4mg 0.299mg 8%
Monounsaturated fat 2.62g 0.032g 6%
Vitamin A 0µg 56µg 6%
Potassium 287mg 499mg 6%
Magnesium 14mg 37mg 5%
Folate 3µg 22µg 5%
Vitamin D 32IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Polyunsaturated fat 0.54g 0.069g 3%
Vitamin B5 0.403mg 0.26mg 3%
Manganese 0.054mg 2%
Calories 145kcal 122kcal 1%
Vitamin K 0µg 0.7µg 1%
Vitamin E 0.25mg 0.14mg 1%
Calcium 8mg 3mg 1%
Net carbs 1.5g 29.59g N/A
Sugar 0g 15g N/A
Copper 0.079mg 0.081mg 0%
Tryptophan 0.251mg 0.015mg 0%
Threonine 0.931mg 0.034mg 0%
Isoleucine 0.918mg 0.036mg 0%
Leucine 1.661mg 0.059mg 0%
Lysine 1.775mg 0.06mg 0%
Methionine 0.553mg 0.017mg 0%
Phenylalanine 0.904mg 0.044mg 0%
Valine 0.908mg 0.046mg 0%
Histidine 0.75mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
Minerals Daily Need Coverage Score
55%
Ham
15%
Plantain raw

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 1199mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 1.667g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 37)
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

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.