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.
- The glycemic index of ham 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.
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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.
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +147.4% |
| Contains more IronIron | +492% |
| Contains more CopperCopper | +58% |
| Contains more ZincZinc | +1957.1% |
| Contains more PhosphorusPhosphorus | +1300% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +37.5% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +6754.5% |
| Contains more Vitamin B2Vitamin B2 | +1342.9% |
| Contains more Vitamin B3Vitamin B3 | +1030.1% |
| Contains more Vitamin B5Vitamin B5 | +660.4% |
| Contains more Vitamin B6Vitamin B6 | +1381.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more ProteinProtein | +4003.9% |
| Contains more FatsFats | +18333.3% |
| Contains more OtherOther | +1580.8% |
| Contains more CarbsCarbs | +770% |
| Contains more WaterWater | +27.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +52300% |
| Contains more Poly. FatPolyunsaturated fat | +4809.1% |
| Contains less Sat. FatSaturated 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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.754mg | 0.011mg | 62% |
| Sodium | 1203mg | 5mg | 52% |
| Protein | 20.93g | 0.51g | 41% |
| Selenium | 19.5µg | 35% | |
| Vitamin B6 | 0.4mg | 0.027mg | 29% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Phosphorus | 196mg | 14mg | 26% |
| Zinc | 2.88mg | 0.14mg | 25% |
| Vitamin B3 | 4.023mg | 0.356mg | 23% |
| Cholesterol | 53mg | 0mg | 18% |
| Choline | 85.1mg | 15% | |
| Iron | 1.48mg | 0.25mg | 15% |
| Vitamin B2 | 0.202mg | 0.014mg | 14% |
| Saturated fat | 1.81g | 0.004g | 8% |
| Fats | 5.53g | 0.03g | 8% |
| Monounsaturated fat | 2.62g | 0.005g | 7% |
| Vitamin B5 | 0.403mg | 0.053mg | 7% |
| Calories | 145kcal | 50kcal | 5% |
| Potassium | 287mg | 116mg | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Manganese | 0.054mg | 0.151mg | 4% |
| Fiber | 0g | 1g | 4% |
| Polyunsaturated fat | 0.54g | 0.011g | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Carbs | 1.5g | 13.05g | 4% |
| Vitamin A | 0µg | 30µg | 3% |
| Copper | 0.079mg | 0.05mg | 3% |
| Vitamin E | 0.25mg | 2% | |
| Magnesium | 14mg | 8mg | 1% |
| Net carbs | 1.5g | 12.05g | N/A |
| Calcium | 8mg | 11mg | 0% |
| Folate | 3µg | 3µg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
3%
Minerals Daily Need Coverage Score
55%
8%
Comparison summary
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Fruit salad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fruit salad contains less Sodium (difference - 1198mg)
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 1.806g)
Which food is cheaper?
Fruit salad is cheaper (difference - $0.5)