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Ham vs. Fennel — In-Depth Nutrition Comparison

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Differences between ham and fennel

  • Ham has more vitamin B1, selenium, vitamin B6, vitamin B12, zinc, vitamin B3, and phosphorus, while fennel has more vitamin K and vitamin A.
  • Ham's daily need coverage for vitamin B1 is 62% higher.
  • The amount of sodium in fennel is lower.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of fennel is 45.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fennel, bulb, raw.

Infographic

Ham vs Fennel 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%
Fennel
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more IronIron +102.7%
Contains more CopperCopper +19.7%
Contains more ZincZinc +1340%
Contains more PhosphorusPhosphorus +292%
Contains more SeleniumSelenium +2685.7%
Contains more MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +44.3%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +253.7%

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%
Fennel
5
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +7440%
Contains more Vitamin B2Vitamin B2 +531.3%
Contains more Vitamin B3Vitamin B3 +528.6%
Contains more Vitamin B5Vitamin B5 +73.7%
Contains more Vitamin B6Vitamin B6 +751.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +544.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +132%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%

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
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +1587.9%
Contains more FatsFats +2665%
Contains more OtherOther +316.2%
Contains more CarbsCarbs +386.7%
Contains more WaterWater +33.3%

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
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +3752.9%
Contains more Poly. FatPolyunsaturated fat +219.5%
Contains less Sat. FatSaturated fat -95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Fennel DV% diff.
Vitamin B1 0.754mg 0.01mg 62%
Vitamin K 0µg 62.8µg 52%
Sodium 1203mg 52mg 50%
Protein 20.93g 1.24g 39%
Selenium 19.5µg 0.7µg 34%
Vitamin B12 0.65µg 0µg 27%
Vitamin B6 0.4mg 0.047mg 27%
Zinc 2.88mg 0.2mg 24%
Vitamin B3 4.023mg 0.64mg 21%
Phosphorus 196mg 50mg 21%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 13.2mg 13%
Vitamin C 0mg 12mg 13%
Vitamin B2 0.202mg 0.032mg 13%
Fiber 0g 3.1g 12%
Iron 1.48mg 0.73mg 9%
Saturated fat 1.81g 0.09g 8%
Fats 5.53g 0.2g 8%
Folate 3µg 27µg 6%
Monounsaturated fat 2.62g 0.068g 6%
Calories 145kcal 31kcal 6%
Manganese 0.054mg 0.191mg 6%
Vitamin A 0µg 48µg 5%
Calcium 8mg 49mg 4%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Potassium 287mg 414mg 4%
Vitamin B5 0.403mg 0.232mg 3%
Polyunsaturated fat 0.54g 0.169g 2%
Carbs 1.5g 7.3g 2%
Vitamin E 0.25mg 0.58mg 2%
Magnesium 14mg 17mg 1%
Copper 0.079mg 0.066mg 1%
Net carbs 1.5g 4.2g N/A
Sugar 0g 3.93g N/A
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 Fennel
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
23%
Fennel
Minerals Daily Need Coverage Score
55%
Ham
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 3.93g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 45)
Which food is lower in Cholesterol?
Fennel
Fennel is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 1151mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 1.72g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.3)
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

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.