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.
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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 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% |
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 | +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
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
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
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
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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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?
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%
18%
Minerals Daily Need Coverage Score
55%
15%
Comparison summary
Which food is lower in Cholesterol?
Plantain raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 1199mg)
Which food is lower in Saturated fat?
Plantain raw is lower in Saturated fat (difference - 1.667g)
Which food is cheaper?
Plantain raw is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins