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Ham vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between ham and dried fruit?

  • Ham is richer in vitamin B1, selenium, vitamin B12, and zinc, yet dried fruit is richer in vitamin A, copper, fiber, vitamin E, and potassium.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Dried fruit contains less sodium.
  • Ham has a lower glycemic index than dried fruit.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Ham vs Dried fruit 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.
Ham
Ham
3
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +638.5%
Contains more PhosphorusPhosphorus +176.1%
Contains more SeleniumSelenium +786.4%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +304.9%
Contains more IronIron +79.7%
Contains more CopperCopper +334.2%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +335.2%

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
7
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +4926.7%
Contains more Vitamin B2Vitamin B2 +173%
Contains more Vitamin B3Vitamin B3 +55.4%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +512.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1632%
Contains more Vitamin B5Vitamin B5 +28%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%

All nutrients comparison - raw data values

Nutrient Ham Dried fruit DV% diff.
Vitamin B1 0.754mg 0.015mg 62%
Sodium 1203mg 10mg 52%
Protein 20.93g 3.39g 35%
Selenium 19.5µg 2.2µg 31%
Fiber 0g 7.3g 29%
Copper 0.079mg 0.343mg 29%
Vitamin B12 0.65µg 0µg 27%
Vitamin E 0.25mg 4.33mg 27%
Potassium 287mg 1162mg 26%
Zinc 2.88mg 0.39mg 23%
Vitamin B6 0.4mg 0.143mg 20%
Carbs 1.5g 62.64g 20%
Vitamin A 0µg 180µg 20%
Cholesterol 53mg 0mg 18%
Phosphorus 196mg 71mg 18%
Fructose 12.47g 16%
Iron 1.48mg 2.66mg 15%
Choline 85.1mg 13.9mg 13%
Vitamin B2 0.202mg 0.074mg 10%
Vitamin B3 4.023mg 2.589mg 9%
Manganese 0.054mg 0.235mg 8%
Saturated fat 1.81g 0.017g 8%
Fats 5.53g 0.51g 8%
Monounsaturated fat 2.62g 0.074g 6%
Calories 145kcal 241kcal 5%
Calcium 8mg 55mg 5%
Magnesium 14mg 32mg 4%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Polyunsaturated fat 0.54g 0.074g 3%
Vitamin K 0µg 3.1µg 3%
Folate 3µg 10µg 2%
Vitamin B5 0.403mg 0.516mg 2%
Vitamin C 0mg 1mg 1%
Net carbs 1.5g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.251mg 0.016mg 0%
Threonine 0.931mg 0.073mg 0%
Isoleucine 0.918mg 0.063mg 0%
Leucine 1.661mg 0.105mg 0%
Lysine 1.775mg 0.083mg 0%
Methionine 0.553mg 0.015mg 0%
Phenylalanine 0.904mg 0.062mg 0%
Valine 0.908mg 0.078mg 0%
Histidine 0.75mg 0.047mg 0%

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +517.4%
Contains more FatsFats +984.3%
Contains more WaterWater +119.1%
Contains more OtherOther +70%
Contains more CarbsCarbs +4076%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +3440.5%
Contains more Poly. FatPolyunsaturated fat +629.7%
Contains less Sat. FatSaturated fat -99.1%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.