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Ham vs Fajita - In-Depth Nutrition Comparison

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What are the differences between Ham and Fajita?

  • Ham is higher in Vitamin B1, Zinc, Iron, Copper, and Selenium, yet Fajita is higher in Phosphorus, and Vitamin B5.
  • Ham's daily need coverage for Vitamin B1 is 54% more.
  • Ham has 3 times more Copper than Fajita. While Ham has 0.079mg of Copper, Fajita has only 0.03mg.
  • The amount of Sodium in Fajita is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and USDA Commodity, chicken fajita strips, frozen types in this article.

Infographic

Ham vs Fajita 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
4
:
4
Fajita
Contains more Iron +49.5%
Contains more Zinc +110.2%
Contains more Copper +163.3%
Contains more Calcium +62.5%
Contains more Magnesium +57.1%
Contains more Phosphorus +41.3%
Contains less Sodium -33.6%
Equal in Potassium - 284
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 38% 16% 119% 26% 105% 38% 10%
Contains more Iron +49.5%
Contains more Zinc +110.2%
Contains more Copper +163.3%
Contains more Calcium +62.5%
Contains more Magnesium +57.1%
Contains more Phosphorus +41.3%
Contains less Sodium -33.6%
Equal in Potassium - 284

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
5
:
5
Fajita
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +654%
Contains more Vitamin B12 +20.4%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B5 +80.1%
Contains more Folate +33.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.213
Equal in Vitamin B6 - 0.387
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%
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% 0% 0% 25% 50% 90% 44% 90% 3% 68% 1%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +654%
Contains more Vitamin B12 +20.4%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B5 +80.1%
Contains more Folate +33.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.213
Equal in Vitamin B6 - 0.387

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Fajita
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Fajita Opinion
Net carbs 1.5g 2.23g Fajita
Protein 20.93g 18.56g Ham
Fats 5.53g 5.73g Fajita
Carbs 1.5g 2.23g Fajita
Calories 145kcal 135kcal Ham
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 13mg Fajita
Iron 1.48mg 0.99mg Ham
Magnesium 14mg 22mg Fajita
Phosphorus 196mg 277mg Fajita
Potassium 287mg 284mg Ham
Sodium 1203mg 799mg Fajita
Zinc 2.88mg 1.37mg Ham
Copper 0.079mg 0.03mg Ham
Vitamin A 0IU 0IU
Vitamin E 0.25mg 0.22mg Ham
Vitamin D 32IU IU Ham
Vitamin D 0.8µg µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.1mg Ham
Vitamin B2 0.202mg 0.213mg Fajita
Vitamin B3 4.023mg 4.779mg Fajita
Vitamin B5 0.403mg 0.726mg Fajita
Vitamin B6 0.4mg 0.387mg Ham
Folate 3µg 4µg Fajita
Vitamin B12 0.65µg 0.54µg Ham
Vitamin K 0µg 0.2µg Fajita
Tryptophan 0.251mg 0.2mg Ham
Threonine 0.931mg 0.452mg Ham
Isoleucine 0.918mg 0.813mg Ham
Leucine 1.661mg 1.56mg Ham
Lysine 1.775mg 1.857mg Fajita
Methionine 0.553mg 0.552mg Ham
Phenylalanine 0.904mg 0.763mg Ham
Valine 0.908mg 0.847mg Ham
Histidine 0.75mg 0.68mg Ham
Cholesterol 53mg 88mg Ham
Trans Fat g g
Saturated Fat 1.81g 1.596g Fajita
Monounsaturated Fat 2.62g 2.333g Ham
Polyunsaturated fat 0.54g 1.089g Fajita

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Fajita
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
31
Fajita
Mineral Summary Score
55
Ham
44
Fajita

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
111%
Fajita
Carbohydrates
2%
Ham
2%
Fajita
Fats
26%
Ham
26%
Fajita

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Fajita
Fajita contains less Sodium (difference - 404mg)
Which food is lower in Saturated Fat?
Fajita
Fajita is lower in Saturated Fat (difference - 0.214g)
Which food is cheaper?
Fajita
Fajita is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.