Ham vs. Couscous — In-Depth Nutrition Comparison
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Summary of differences between ham and couscous
- Ham has more vitamin B1, vitamin B12, vitamin B6, phosphorus, zinc, vitamin B3, and choline; however, couscous is higher in selenium.
- Ham covers your daily need for vitamin B1, 58% more than couscous.
- Couscous has less cholesterol.
- The glycemic index of couscous is higher.
These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Couscous, cooked.
Infographic
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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 MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +394.8% |
| Contains more IronIron | +289.5% |
| Contains more CopperCopper | +92.7% |
| Contains more ZincZinc | +1007.7% |
| Contains more PhosphorusPhosphorus | +790.9% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +55.6% |
| Contains more SeleniumSelenium | +41% |
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 | +92.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1096.8% |
| Contains more Vitamin B2Vitamin B2 | +648.1% |
| Contains more Vitamin B3Vitamin B3 | +309.3% |
| Contains more Vitamin B6Vitamin B6 | +684.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +2478.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +452.2% |
| Contains more FatsFats | +3356.3% |
| Contains more OtherOther | +1580.8% |
| Contains more CarbsCarbs | +1448% |
~equal in
Water
~72.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11809.1% |
| Contains more Poly. FatPolyunsaturated fat | +743.8% |
| Contains less Sat. FatSaturated fat | -98.4% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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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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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.754mg | 0.063mg | 58% |
| Sodium | 1203mg | 5mg | 52% |
| Protein | 20.93g | 3.79g | 34% |
| Vitamin B6 | 0.4mg | 0.051mg | 27% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Phosphorus | 196mg | 22mg | 25% |
| Zinc | 2.88mg | 0.26mg | 24% |
| Vitamin B3 | 4.023mg | 0.983mg | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Choline | 85.1mg | 3.3mg | 15% |
| Selenium | 19.5µg | 27.5µg | 15% |
| Iron | 1.48mg | 0.38mg | 14% |
| Vitamin B2 | 0.202mg | 0.027mg | 13% |
| Saturated fat | 1.81g | 0.029g | 8% |
| Fats | 5.53g | 0.16g | 8% |
| Potassium | 287mg | 58mg | 7% |
| Carbs | 1.5g | 23.22g | 7% |
| Monounsaturated fat | 2.62g | 0.022g | 6% |
| Fiber | 0g | 1.4g | 6% |
| Copper | 0.079mg | 0.041mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Folate | 3µg | 15µg | 3% |
| Polyunsaturated fat | 0.54g | 0.064g | 3% |
| Calories | 145kcal | 112kcal | 2% |
| Vitamin B5 | 0.403mg | 0.371mg | 1% |
| Manganese | 0.054mg | 0.084mg | 1% |
| Vitamin E | 0.25mg | 0.13mg | 1% |
| Magnesium | 14mg | 8mg | 1% |
| Net carbs | 1.5g | 21.82g | N/A |
| Calcium | 8mg | 8mg | 0% |
| Sugar | 0g | 0.1g | N/A |
| Vitamin K | 0µg | 0.1µg | 0% |
| Tryptophan | 0.251mg | 0.049mg | 0% |
| Threonine | 0.931mg | 0.1mg | 0% |
| Isoleucine | 0.918mg | 0.147mg | 0% |
| Leucine | 1.661mg | 0.259mg | 0% |
| Lysine | 1.775mg | 0.073mg | 0% |
| Methionine | 0.553mg | 0.059mg | 0% |
| Phenylalanine | 0.904mg | 0.184mg | 0% |
| Valine | 0.908mg | 0.162mg | 0% |
| Histidine | 0.75mg | 0.077mg | 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%
7%
Minerals Daily Need Coverage Score
55%
22%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 65)
Which food is cheaper?
Ham is cheaper (difference - $0.8)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 1198mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 1.781g)