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  6. Ham vs. Heart of palm

Ham vs. Heart of palm — In-Depth Nutrition Comparison

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What are the main differences between ham and heart of palm?

  • Ham is richer in vitamin B1, selenium, vitamin B12, vitamin B3, and choline, yet heart of palm is richer in copper, potassium, and vitamin B6.
  • Heart of palm's daily need coverage for copper is 63% higher.
  • Heart of palm contains less cholesterol.
  • Ham has a lower glycemic index than heart of palm.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Hearts of palm, raw types in this comparison.

Infographic

Ham vs Heart of palm 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +40%
Contains more PhosphorusPhosphorus +40%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2685.7%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +529.3%
Contains more IronIron +14.2%
Contains more CopperCopper +715.2%
Contains more ZincZinc +29.5%
Contains less SodiumSodium -98.8%

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
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%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1408%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +347%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +102.5%
Contains more FolateFolate +700%
~equal in Vitamin K ~0µg

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +675.2%
Contains more FatsFats +2665%
Contains more OtherOther +119.6%
Contains more CarbsCarbs +1607.3%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +52300%
Contains more Poly. FatPolyunsaturated fat +506.7%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Heart of palm DV% diff.
Copper 0.079mg 0.644mg 63%
Vitamin B1 0.754mg 0.05mg 59%
Sodium 1203mg 14mg 52%
Potassium 287mg 1806mg 45%
Protein 20.93g 2.7g 36%
Selenium 19.5µg 0.7µg 34%
Vitamin B6 0.4mg 0.81mg 32%
Vitamin B12 0.65µg 0µg 27%
Vitamin B3 4.023mg 0.9mg 20%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 0mg 15%
Vitamin C 0mg 8mg 9%
Carbs 1.5g 25.61g 8%
Vitamin B5 0.403mg 8%
Zinc 2.88mg 3.73mg 8%
Phosphorus 196mg 140mg 8%
Fats 5.53g 0.2g 8%
Saturated fat 1.81g 0.046g 8%
Monounsaturated fat 2.62g 0.005g 7%
Fiber 0g 1.5g 6%
Folate 3µg 24µg 5%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Iron 1.48mg 1.69mg 3%
Polyunsaturated fat 0.54g 0.089g 3%
Calories 145kcal 115kcal 2%
Manganese 0.054mg 2%
Vitamin B2 0.202mg 0.18mg 2%
Vitamin E 0.25mg 0.5mg 2%
Calcium 8mg 18mg 1%
Magnesium 14mg 10mg 1%
Net carbs 1.5g 24.11g N/A
Sugar 0g 17.16g N/A
Vitamin A 0µg 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?

ok
ok
is better in case of low diet
Ham Heart of palm
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
24%
Heart of palm
Minerals Daily Need Coverage Score
55%
Ham
62%
Heart of palm

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1189mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.764g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 32)
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.