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  6. Ham vs. Hummus

Ham vs. Hummus — In-Depth Nutrition Comparison

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Important differences between Ham and Hummus

  • Ham has more Vitamin B1, Selenium, Vitamin B12, and Vitamin B3, however, Hummus has more Copper, Manganese, Fiber, and Folate.
  • Hummus's daily need coverage for Copper is 50% more.
  • Hummus is lower in Cholesterol.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Hummus, commercial.

Infographic

Ham vs Hummus 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
:
6
Hummus
Hummus
Contains more Phosphorus +11.4%
Contains more Potassium +25.9%
Contains more Zinc +57.4%
Contains more Selenium +650%
Contains more Calcium +375%
Contains more Iron +64.9%
Contains more Magnesium +407.1%
Contains less Sodium -68.5%
Contains more Copper +567.1%
Contains more Manganese +1331.5%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Phosphorus +11.4%
Contains more Potassium +25.9%
Contains more Zinc +57.4%
Contains more Selenium +650%
Contains more Calcium +375%
Contains more Iron +64.9%
Contains more Magnesium +407.1%
Contains less Sodium -68.5%
Contains more Copper +567.1%
Contains more Manganese +1331.5%

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
Hummus
Hummus
Contains more Vitamin D +∞%
Contains more Vitamin B1 +318.9%
Contains more Vitamin B2 +215.6%
Contains more Vitamin B3 +591.2%
Contains more Vitamin B5 +205.3%
Contains more Vitamin B6 +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Folate +2666.7%
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%
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +318.9%
Contains more Vitamin B2 +215.6%
Contains more Vitamin B3 +591.2%
Contains more Vitamin B5 +205.3%
Contains more Vitamin B6 +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Folate +2666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Hummus
Hummus
Contains more Protein +164.9%
Contains more Other +169.8%
Contains more Fats +73.6%
Contains more Carbs +852.7%
Equal in Water - 66.59
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
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more Protein +164.9%
Contains more Other +169.8%
Contains more Fats +73.6%
Contains more Carbs +852.7%
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
0
:
3
Hummus
Hummus
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +54.2%
Contains more Polyunsaturated fat +569.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +54.2%
Contains more Polyunsaturated fat +569.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Hummus Opinion
Net carbs 1.5g 8.29g Hummus
Protein 20.93g 7.9g Ham
Fats 5.53g 9.6g Hummus
Carbs 1.5g 14.29g Hummus
Calories 145kcal 166kcal Hummus
Fiber 0g 6g Hummus
Calcium 8mg 38mg Hummus
Iron 1.48mg 2.44mg Hummus
Magnesium 14mg 71mg Hummus
Phosphorus 196mg 176mg Ham
Potassium 287mg 228mg Ham
Sodium 1203mg 379mg Hummus
Zinc 2.88mg 1.83mg Ham
Copper 0.079mg 0.527mg Hummus
Manganese 0.054mg 0.773mg Hummus
Selenium 19.5µg 2.6µg Ham
Vitamin A 0IU 30IU Hummus
Vitamin E 0.25mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.18mg Ham
Vitamin B2 0.202mg 0.064mg Ham
Vitamin B3 4.023mg 0.582mg Ham
Vitamin B5 0.403mg 0.132mg Ham
Vitamin B6 0.4mg 0.2mg Ham
Folate 3µg 83µg Hummus
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 Hummus
Saturated Fat 1.81g 1.437g Hummus
Monounsaturated Fat 2.62g 4.039g Hummus
Polyunsaturated fat 0.54g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Hummus
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
16%
Hummus
Minerals Daily Need Coverage Score
55%
Ham
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 824mg)
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 0.373g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 6)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
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.

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.