Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ham vs. Couscous — In-Depth Nutrition Comparison

Compare

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

Ham vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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%
~equal in Calcium ~8mg

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.371mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
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.
Ham Couscous
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Ham Couscous 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?

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

People also compare

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
7%
Couscous
Minerals Daily Need Coverage Score
55%
Ham
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 65)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.8)
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
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1198mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 1.781g)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.