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  6. Ham vs. Fruit salad

Ham vs. Fruit salad — In-Depth Nutrition Comparison

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What are the differences between Ham and Fruit salad?

  • Ham is richer than Fruit salad in Vitamin B1, Vitamin B6, Vitamin B12, Phosphorus, Zinc, Vitamin B3, Iron, and Vitamin B2.
  • Ham's daily need coverage for Vitamin B1 is 62% more.
  • The amount of Cholesterol in Fruit salad is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids types in this article.

Infographic

Ham vs Fruit salad 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
7
:
3
Fruit salad
Fruit salad
Contains more Iron +492%
Contains more Magnesium +75%
Contains more Phosphorus +1300%
Contains more Potassium +147.4%
Contains more Zinc +1957.1%
Contains more Copper +58%
Contains more Calcium +37.5%
Contains less Sodium -99.6%
Contains more Manganese +179.6%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Iron +492%
Contains more Magnesium +75%
Contains more Phosphorus +1300%
Contains more Potassium +147.4%
Contains more Zinc +1957.1%
Contains more Copper +58%
Contains more Calcium +37.5%
Contains less Sodium -99.6%
Contains more Manganese +179.6%

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
9
:
2
Fruit salad
Fruit salad
Contains more Vitamin D +∞%
Contains more Vitamin B1 +6754.5%
Contains more Vitamin B2 +1342.9%
Contains more Vitamin B3 +1030.1%
Contains more Vitamin B5 +660.4%
Contains more Vitamin B6 +1381.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 3
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +6754.5%
Contains more Vitamin B2 +1342.9%
Contains more Vitamin B3 +1030.1%
Contains more Vitamin B5 +660.4%
Contains more Vitamin B6 +1381.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Fruit salad
Fruit salad
Contains more Protein +4003.9%
Contains more Fats +18333.3%
Contains more Other +1580.8%
Contains more Carbs +770%
Contains more Water +27.3%
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
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +4003.9%
Contains more Fats +18333.3%
Contains more Other +1580.8%
Contains more Carbs +770%
Contains more Water +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +52300%
Contains more Polyunsaturated fat +4809.1%
Contains less Saturated Fat -99.8%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +52300%
Contains more Polyunsaturated fat +4809.1%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Fruit salad Opinion
Net carbs 1.5g 12.05g Fruit salad
Protein 20.93g 0.51g Ham
Fats 5.53g 0.03g Ham
Carbs 1.5g 13.05g Fruit salad
Calories 145kcal 50kcal Ham
Fiber 0g 1g Fruit salad
Calcium 8mg 11mg Fruit salad
Iron 1.48mg 0.25mg Ham
Magnesium 14mg 8mg Ham
Phosphorus 196mg 14mg Ham
Potassium 287mg 116mg Ham
Sodium 1203mg 5mg Fruit salad
Zinc 2.88mg 0.14mg Ham
Copper 0.079mg 0.05mg Ham
Manganese 0.054mg 0.151mg Fruit salad
Selenium 19.5µg Ham
Vitamin A 0IU 600IU Fruit salad
Vitamin A RAE 0µg 30µg Fruit salad
Vitamin E 0.25mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 3.3mg Fruit salad
Vitamin B1 0.754mg 0.011mg Ham
Vitamin B2 0.202mg 0.014mg Ham
Vitamin B3 4.023mg 0.356mg Ham
Vitamin B5 0.403mg 0.053mg Ham
Vitamin B6 0.4mg 0.027mg Ham
Folate 3µg 3µg
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 53mg 0mg Fruit salad
Saturated Fat 1.81g 0.004g Fruit salad
Monounsaturated Fat 2.62g 0.005g Ham
Polyunsaturated fat 0.54g 0.011g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
55%
Ham
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 1.806g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.5)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.