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  6. Ham vs. Fruit preserves

Ham vs. Fruit preserves — In-Depth Nutrition Comparison

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Differences between Ham and Fruit preserves

  • Fruit preserves contain less Vitamin B1, Selenium, Vitamin B6, Vitamin B12, Zinc, Phosphorus, Vitamin B3, and Choline than Ham.
  • Ham's daily need coverage for Vitamin B1 is 61% higher.
  • The amount of Cholesterol in Fruit preserves are lower.

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

Infographic

Ham vs Fruit preserves 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 preserves
Fruit preserves
Contains more Iron +202%
Contains more Magnesium +250%
Contains more Phosphorus +931.6%
Contains more Potassium +272.7%
Contains more Zinc +4700%
Contains more Manganese +35%
Contains more Selenium +875%
Contains more Calcium +150%
Contains less Sodium -97.3%
Contains more Copper +26.6%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Fruit preserves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Contains more Iron +202%
Contains more Magnesium +250%
Contains more Phosphorus +931.6%
Contains more Potassium +272.7%
Contains more Zinc +4700%
Contains more Manganese +35%
Contains more Selenium +875%
Contains more Calcium +150%
Contains less Sodium -97.3%
Contains more Copper +26.6%

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
8
:
2
Fruit preserves
Fruit preserves
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +4612.5%
Contains more Vitamin B2 +165.8%
Contains more Vitamin B3 +11075%
Contains more Vitamin B5 +1915%
Contains more Vitamin B6 +1900%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +266.7%
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%
Fruit preserves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 30% 4% 18% 1% 2% 5% 9% 0% 0%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +4612.5%
Contains more Vitamin B2 +165.8%
Contains more Vitamin B3 +11075%
Contains more Vitamin B5 +1915%
Contains more Vitamin B6 +1900%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Fruit preserves
Fruit preserves
Contains more Protein +5556.8%
Contains more Fats +7800%
Contains more Water +122.1%
Contains more Other +1800%
Contains more Carbs +4490.7%
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 preserves
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more Protein +5556.8%
Contains more Fats +7800%
Contains more Water +122.1%
Contains more Other +1800%
Contains more Carbs +4490.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Fruit preserves
Fruit preserves
Contains more Monounsaturated Fat +6794.7%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -99.4%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Fruit preserves
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Contains more Monounsaturated Fat +6794.7%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -99.4%

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 preserves
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 preserves Opinion
Net carbs 1.5g 67.76g Fruit preserves
Protein 20.93g 0.37g Ham
Fats 5.53g 0.07g Ham
Carbs 1.5g 68.86g Fruit preserves
Calories 145kcal 278kcal Fruit preserves
Sugar 0g 48.5g Ham
Fiber 0g 1.1g Fruit preserves
Calcium 8mg 20mg Fruit preserves
Iron 1.48mg 0.49mg Ham
Magnesium 14mg 4mg Ham
Phosphorus 196mg 19mg Ham
Potassium 287mg 77mg Ham
Sodium 1203mg 32mg Fruit preserves
Zinc 2.88mg 0.06mg Ham
Copper 0.079mg 0.1mg Fruit preserves
Manganese 0.054mg 0.04mg Ham
Selenium 19.5µg 2µg Ham
Vitamin E 0.25mg 0.12mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 8.8mg Fruit preserves
Vitamin B1 0.754mg 0.016mg Ham
Vitamin B2 0.202mg 0.076mg Ham
Vitamin B3 4.023mg 0.036mg Ham
Vitamin B5 0.403mg 0.02mg Ham
Vitamin B6 0.4mg 0.02mg Ham
Folate 3µg 11µg Fruit preserves
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg 0.008mg Ham
Threonine 0.931mg 0.023mg Ham
Isoleucine 0.918mg 0.017mg Ham
Leucine 1.661mg 0.037mg Ham
Lysine 1.775mg 0.03mg Ham
Methionine 0.553mg 0.001mg Ham
Phenylalanine 0.904mg 0.021mg Ham
Valine 0.908mg 0.021mg Ham
Histidine 0.75mg 0.014mg Ham
Cholesterol 53mg 0mg Fruit preserves
Saturated Fat 1.81g 0.01g Fruit preserves
Monounsaturated Fat 2.62g 0.038g Ham
Polyunsaturated fat 0.54g 0g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Fruit preserves
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 preserves
Minerals Daily Need Coverage Score
55%
Ham
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 48.5g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sodium?
Fruit preserves
Fruit preserves contains less Sodium (difference - 1171mg)
Which food is lower in Cholesterol?
Fruit preserves
Fruit preserves is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 1.8g)
Which food is cheaper?
Fruit preserves
Fruit preserves 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 preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.