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  6. Ham vs. Ladyfinger

Ham vs. Ladyfinger — In-Depth Nutrition Comparison

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What are the differences between Ham and Ladyfinger?

  • Ham is higher in Vitamin B1, Vitamin B6, and Zinc, yet Ladyfinger is higher in Iron, Vitamin A RAE, Folate, Vitamin B2, and Vitamin B5.
  • Ladyfinger's daily need coverage for Cholesterol is 56% more.
  • Ham has 8 times more Sodium than Ladyfinger. While Ham has 1203mg of Sodium, Ladyfinger has only 147mg.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cookies, ladyfingers, without lemon juice and rind types in this article.

Infographic

Ham vs Ladyfinger 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
5
:
5
Ladyfinger
Ladyfinger
Contains more Magnesium +16.7%
Contains more Phosphorus +13.3%
Contains more Potassium +154%
Contains more Zinc +152.6%
Contains more Calcium +487.5%
Contains more Iron +141.9%
Contains less Sodium -87.8%
Contains more Copper +20.3%
Contains more Manganese +344.4%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Ladyfinger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 135% 9% 75% 10% 20% 32% 32% 32% 0%
Contains more Magnesium +16.7%
Contains more Phosphorus +13.3%
Contains more Potassium +154%
Contains more Zinc +152.6%
Contains more Calcium +487.5%
Contains more Iron +141.9%
Contains less Sodium -87.8%
Contains more Copper +20.3%
Contains more Manganese +344.4%

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
6
:
5
Ladyfinger
Ladyfinger
Contains more Vitamin B1 +165.5%
Contains more Vitamin B3 +91.2%
Contains more Vitamin B6 +227.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +111.9%
Contains more Vitamin B5 +176.9%
Contains more Folate +2466.7%
Contains more Vitamin B12 +15.4%
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%
Ladyfinger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 0% 71% 99% 40% 67% 29% 58% 94% 0%
Contains more Vitamin B1 +165.5%
Contains more Vitamin B3 +91.2%
Contains more Vitamin B6 +227.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +111.9%
Contains more Vitamin B5 +176.9%
Contains more Folate +2466.7%
Contains more Vitamin B12 +15.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Ladyfinger
Ladyfinger
Contains more Protein +97.5%
Contains more Water +247%
Contains more Other +297.3%
Contains more Fats +64.6%
Contains more Carbs +3880%
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
Ladyfinger
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more Protein +97.5%
Contains more Water +247%
Contains more Other +297.3%
Contains more Fats +64.6%
Contains more Carbs +3880%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Ladyfinger
Ladyfinger
Contains less Saturated Fat -40.1%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +163.5%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Ladyfinger
37% 46% 17%
Saturated Fat: 3.022 g
Monounsaturated Fat: 3.745 g
Polyunsaturated fat: 1.423 g
Contains less Saturated Fat -40.1%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +163.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Ladyfinger Opinion
Net carbs 1.5g 58.7g Ladyfinger
Protein 20.93g 10.6g Ham
Fats 5.53g 9.1g Ladyfinger
Carbs 1.5g 59.7g Ladyfinger
Calories 145kcal 363kcal Ladyfinger
Fiber 0g 1g Ladyfinger
Calcium 8mg 47mg Ladyfinger
Iron 1.48mg 3.58mg Ladyfinger
Magnesium 14mg 12mg Ham
Phosphorus 196mg 173mg Ham
Potassium 287mg 113mg Ham
Sodium 1203mg 147mg Ladyfinger
Zinc 2.88mg 1.14mg Ham
Copper 0.079mg 0.095mg Ladyfinger
Manganese 0.054mg 0.24mg Ladyfinger
Selenium 19.5µg Ham
Vitamin A 0IU 556IU Ladyfinger
Vitamin A RAE 0µg 167µg Ladyfinger
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.284mg Ham
Vitamin B2 0.202mg 0.428mg Ladyfinger
Vitamin B3 4.023mg 2.104mg Ham
Vitamin B5 0.403mg 1.116mg Ladyfinger
Vitamin B6 0.4mg 0.122mg Ham
Folate 3µg 77µg Ladyfinger
Vitamin B12 0.65µg 0.75µg Ladyfinger
Tryptophan 0.251mg 0.133mg Ham
Threonine 0.931mg 0.467mg Ham
Isoleucine 0.918mg 0.516mg Ham
Leucine 1.661mg 0.861mg Ham
Lysine 1.775mg 0.679mg Ham
Methionine 0.553mg 0.268mg Ham
Phenylalanine 0.904mg 0.511mg Ham
Valine 0.908mg 0.579mg Ham
Histidine 0.75mg 0.248mg Ham
Cholesterol 53mg 221mg Ham
Saturated Fat 1.81g 3.022g Ham
Omega-3 - DHA 0g 0.036g Ladyfinger
Omega-3 - EPA 0g 0.004g Ladyfinger
Monounsaturated Fat 2.62g 3.745g Ladyfinger
Polyunsaturated fat 0.54g 1.423g Ladyfinger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Ladyfinger
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
41%
Ladyfinger
Minerals Daily Need Coverage Score
55%
Ham
35%
Ladyfinger

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 1056mg)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 0)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 168mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.212g)
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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.