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  6. Ham vs. Eggplant

Ham vs. Eggplant — In-Depth Nutrition Comparison

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Summary of differences between Ham and Eggplant

  • Eggplant has less Vitamin B1, Selenium, Vitamin B12, Zinc, Phosphorus, Vitamin B6, Vitamin B3, and Iron than Ham.
  • Ham covers your daily need of Vitamin B1 60% more than Eggplant.
  • Eggplant has less Cholesterol.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Eggplant, raw.

Infographic

Ham vs Eggplant 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
5
:
4
Eggplant
Eggplant
Contains more Iron +543.5%
Contains more Phosphorus +716.7%
Contains more Potassium +25.3%
Contains more Zinc +1700%
Contains more Selenium +6400%
Contains more Calcium +12.5%
Contains less Sodium -99.8%
Contains more Manganese +329.6%
Equal in Magnesium - 14
Equal in Copper - 0.081
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Eggplant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 10% 11% 21% 1% 5% 27% 31% 2%
Contains more Iron +543.5%
Contains more Phosphorus +716.7%
Contains more Potassium +25.3%
Contains more Zinc +1700%
Contains more Selenium +6400%
Contains more Calcium +12.5%
Contains less Sodium -99.8%
Contains more Manganese +329.6%
Equal in Magnesium - 14
Equal in Copper - 0.081

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
:
5
Eggplant
Eggplant
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1833.3%
Contains more Vitamin B2 +445.9%
Contains more Vitamin B3 +519.9%
Contains more Vitamin B5 +43.4%
Contains more Vitamin B6 +376.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin C +∞%
Contains more Folate +633.3%
Contains more Vitamin K +∞%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Eggplant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1833.3%
Contains more Vitamin B2 +445.9%
Contains more Vitamin B3 +519.9%
Contains more Vitamin B5 +43.4%
Contains more Vitamin B6 +376.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin C +∞%
Contains more Folate +633.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Eggplant
Eggplant
Contains more Protein +2035.7%
Contains more Fats +2972.2%
Contains more Other +562.1%
Contains more Carbs +292%
Contains more Water +36.4%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Eggplant
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more Protein +2035.7%
Contains more Fats +2972.2%
Contains more Other +562.1%
Contains more Carbs +292%
Contains more Water +36.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Eggplant
Eggplant
Contains more Monounsaturated Fat +16275%
Contains more Polyunsaturated fat +610.5%
Contains less Saturated Fat -98.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Eggplant
27% 13% 60%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +16275%
Contains more Polyunsaturated fat +610.5%
Contains less Saturated Fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Eggplant Opinion
Net carbs 1.5g 2.88g Eggplant
Protein 20.93g 0.98g Ham
Fats 5.53g 0.18g Ham
Carbs 1.5g 5.88g Eggplant
Calories 145kcal 25kcal Ham
Fructose 1.54g Eggplant
Sugar 0g 3.53g Ham
Fiber 0g 3g Eggplant
Calcium 8mg 9mg Eggplant
Iron 1.48mg 0.23mg Ham
Magnesium 14mg 14mg
Phosphorus 196mg 24mg Ham
Potassium 287mg 229mg Ham
Sodium 1203mg 2mg Eggplant
Zinc 2.88mg 0.16mg Ham
Copper 0.079mg 0.081mg Eggplant
Manganese 0.054mg 0.232mg Eggplant
Selenium 19.5µg 0.3µg Ham
Vitamin A 0IU 23IU Eggplant
Vitamin A RAE 0µg 1µg Eggplant
Vitamin E 0.25mg 0.3mg Eggplant
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 2.2mg Eggplant
Vitamin B1 0.754mg 0.039mg Ham
Vitamin B2 0.202mg 0.037mg Ham
Vitamin B3 4.023mg 0.649mg Ham
Vitamin B5 0.403mg 0.281mg Ham
Vitamin B6 0.4mg 0.084mg Ham
Folate 3µg 22µg Eggplant
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 3.5µg Eggplant
Tryptophan 0.251mg 0.009mg Ham
Threonine 0.931mg 0.037mg Ham
Isoleucine 0.918mg 0.045mg Ham
Leucine 1.661mg 0.064mg Ham
Lysine 1.775mg 0.047mg Ham
Methionine 0.553mg 0.011mg Ham
Phenylalanine 0.904mg 0.043mg Ham
Valine 0.908mg 0.053mg Ham
Histidine 0.75mg 0.023mg Ham
Cholesterol 53mg 0mg Eggplant
Saturated Fat 1.81g 0.034g Eggplant
Monounsaturated Fat 2.62g 0.016g Ham
Polyunsaturated fat 0.54g 0.076g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Eggplant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Ham
9%
Eggplant
Minerals Daily Need Coverage Score
55%
Ham
12%
Eggplant

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 3.53g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Eggplant
Eggplant is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Eggplant
Eggplant is lower in Saturated Fat (difference - 1.776g)
Which food is cheaper?
Eggplant
Eggplant is cheaper (difference - $0.3)
Which food is richer in vitamins?
?
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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.