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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 is lower.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of fruit preserves is 51.

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
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +272.7%
Contains more IronIron +202%
Contains more ZincZinc +4700%
Contains more PhosphorusPhosphorus +931.6%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +875%
Contains more CalciumCalcium +150%
Contains more CopperCopper +26.6%
Contains less SodiumSodium -97.3%

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
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +4612.5%
Contains more Vitamin B2Vitamin B2 +165.8%
Contains more Vitamin B3Vitamin B3 +11075%
Contains more Vitamin B5Vitamin B5 +1915%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +734.3%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +266.7%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Fruit preserves DV% diff.
Vitamin B1 0.754mg 0.016mg 62%
Sodium 1203mg 32mg 51%
Protein 20.93g 0.37g 41%
Selenium 19.5µg 2µg 32%
Vitamin B6 0.4mg 0.02mg 29%
Vitamin B12 0.65µg 0µg 27%
Zinc 2.88mg 0.06mg 26%
Vitamin B3 4.023mg 0.036mg 25%
Phosphorus 196mg 19mg 25%
Carbs 1.5g 68.86g 22%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 10.2mg 14%
Iron 1.48mg 0.49mg 12%
Vitamin C 0mg 8.8mg 10%
Vitamin B2 0.202mg 0.076mg 10%
Saturated fat 1.81g 0.01g 8%
Vitamin B5 0.403mg 0.02mg 8%
Fats 5.53g 0.07g 8%
Calories 145kcal 278kcal 7%
Potassium 287mg 77mg 6%
Monounsaturated fat 2.62g 0.038g 6%
Vitamin D 0.8µg 0µg 4%
Fiber 0g 1.1g 4%
Polyunsaturated fat 0.54g 0g 4%
Vitamin D 32IU 0IU 4%
Copper 0.079mg 0.1mg 2%
Magnesium 14mg 4mg 2%
Folate 3µg 11µg 2%
Vitamin E 0.25mg 0.12mg 1%
Calcium 8mg 20mg 1%
Manganese 0.054mg 0.04mg 1%
Net carbs 1.5g 67.76g N/A
Sugar 0g 48.5g N/A
Tryptophan 0.251mg 0.008mg 0%
Threonine 0.931mg 0.023mg 0%
Isoleucine 0.918mg 0.017mg 0%
Leucine 1.661mg 0.037mg 0%
Lysine 1.775mg 0.03mg 0%
Methionine 0.553mg 0.001mg 0%
Phenylalanine 0.904mg 0.021mg 0%
Valine 0.908mg 0.021mg 0%
Histidine 0.75mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +5556.8%
Contains more FatsFats +7800%
Contains more WaterWater +122.1%
Contains more OtherOther +1800%
Contains more CarbsCarbs +4490.7%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +6794.7%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.4%

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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.