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Ham vs. Durian — In-Depth Nutrition Comparison

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What are the main differences between ham and durian?

  • Ham is richer in vitamin B1, vitamin B12, zinc, phosphorus, and vitamin B3, yet durian is richer in vitamin C, fiber, and copper.
  • Ham's daily need coverage for sodium is 52% higher.
  • Durian contains less cholesterol.
  • Ham has a lower glycemic index than durian.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Durian, raw or frozen types in this comparison.

Infographic

Ham vs Durian 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
5
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%
Durian
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 38% 16% 69% 7.6% 17% 0.26% 42% 0%
Contains more CalciumCalcium +33.3%
Contains more IronIron +244.2%
Contains more ZincZinc +928.6%
Contains more PhosphorusPhosphorus +402.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +114.3%
Contains more PotassiumPotassium +51.9%
Contains more CopperCopper +162%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +501.9%

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%
Durian
3
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 66% 0.67% 0% 0% 94% 46% 20% 14% 73% 0% 0% 27% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +101.6%
Contains more Vitamin B3Vitamin B3 +274.6%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1100%
~equal in Vitamin B2 ~0.2mg
~equal in Vitamin K ~µg

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
Durian
1
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Contains more ProteinProtein +1323.8%
Contains more OtherOther +290.2%
Contains more CarbsCarbs +1706%
~equal in Fats ~5.33g
~equal in Water ~64.99g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Durian DV% diff.
Sodium 1203mg 2mg 52%
Protein 20.93g 1.47g 39%
Selenium 19.5µg 35%
Vitamin B1 0.754mg 0.374mg 32%
Vitamin B12 0.65µg 0µg 27%
Zinc 2.88mg 0.28mg 24%
Vitamin C 0mg 19.7mg 22%
Phosphorus 196mg 39mg 22%
Vitamin B3 4.023mg 1.074mg 18%
Cholesterol 53mg 0mg 18%
Fiber 0g 3.8g 15%
Choline 85.1mg 15%
Copper 0.079mg 0.207mg 14%
Iron 1.48mg 0.43mg 13%
Manganese 0.054mg 0.325mg 12%
Carbs 1.5g 27.09g 9%
Saturated fat 1.81g 8%
Folate 3µg 36µg 8%
Monounsaturated fat 2.62g 7%
Vitamin B6 0.4mg 0.316mg 6%
Potassium 287mg 436mg 4%
Magnesium 14mg 30mg 4%
Vitamin D 32IU 4%
Vitamin D 0.8µg 4%
Polyunsaturated fat 0.54g 4%
Vitamin B5 0.403mg 0.23mg 3%
Vitamin E 0.25mg 2%
Calories 145kcal 147kcal 0%
Fats 5.53g 5.33g 0%
Net carbs 1.5g 23.29g N/A
Calcium 8mg 6mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B2 0.202mg 0.2mg 0%
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%

Which food is preferable for your diet?

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

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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%
Ham
26%
Durian
Minerals Daily Need Coverage Score
55%
Ham
21%
Durian

Comparison summary

Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 49)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Durian
Durian is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Durian
Durian is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 1201mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 1.81g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Durian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168192/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.