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  6. Ham vs. Lemongrass

Ham vs. Lemongrass — In-Depth Nutrition Comparison

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What are the main differences between Ham and Lemongrass?

  • Ham is richer in Vitamin B1, Selenium, Vitamin B12, Vitamin B6, and Vitamin B3, yet Lemongrass is richer in Manganese, Iron, Copper, and Folate.
  • Lemongrass's daily need coverage for Manganese is 225% higher.
  • Lemongrass contains less Sodium.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Lemon grass (citronella), raw types in this comparison.

Infographic

Ham vs Lemongrass 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
3
:
7
Lemongrass
Lemongrass
Contains more Phosphorus +94.1%
Contains more Zinc +29.1%
Contains more Selenium +2685.7%
Contains more Calcium +712.5%
Contains more Iron +452%
Contains more Magnesium +328.6%
Contains more Potassium +151.9%
Contains less Sodium -99.5%
Contains more Copper +236.7%
Contains more Manganese +9574.1%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Lemongrass
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 307% 43% 44% 64% 1% 61% 89% 682% 4%
Contains more Phosphorus +94.1%
Contains more Zinc +29.1%
Contains more Selenium +2685.7%
Contains more Calcium +712.5%
Contains more Iron +452%
Contains more Magnesium +328.6%
Contains more Potassium +151.9%
Contains less Sodium -99.5%
Contains more Copper +236.7%
Contains more Manganese +9574.1%

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
:
3
Lemongrass
Lemongrass
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1060%
Contains more Vitamin B2 +49.6%
Contains more Vitamin B3 +265.4%
Contains more Vitamin B5 +706%
Contains more Vitamin B6 +400%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +2400%
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%
Lemongrass
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 9% 17% 32% 21% 3% 19% 57% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1060%
Contains more Vitamin B2 +49.6%
Contains more Vitamin B3 +265.4%
Contains more Vitamin B5 +706%
Contains more Vitamin B6 +400%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +2400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Lemongrass
Lemongrass
Contains more Protein +1050%
Contains more Fats +1028.6%
Contains more Other +142.8%
Contains more Carbs +1587.3%
Equal in Water - 70.58
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
Lemongrass
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Contains more Protein +1050%
Contains more Fats +1028.6%
Contains more Other +142.8%
Contains more Carbs +1587.3%
Equal in Water - 70.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Lemongrass
Lemongrass
Contains more Monounsaturated Fat +4751.9%
Contains more Polyunsaturated fat +217.6%
Contains less Saturated Fat -93.4%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Lemongrass
35% 16% 50%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.17 g
Contains more Monounsaturated Fat +4751.9%
Contains more Polyunsaturated fat +217.6%
Contains less Saturated Fat -93.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Lemongrass
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 Lemongrass Opinion
Net carbs 1.5g 25.31g Lemongrass
Protein 20.93g 1.82g Ham
Fats 5.53g 0.49g Ham
Carbs 1.5g 25.31g Lemongrass
Calories 145kcal 99kcal Ham
Calcium 8mg 65mg Lemongrass
Iron 1.48mg 8.17mg Lemongrass
Magnesium 14mg 60mg Lemongrass
Phosphorus 196mg 101mg Ham
Potassium 287mg 723mg Lemongrass
Sodium 1203mg 6mg Lemongrass
Zinc 2.88mg 2.23mg Ham
Copper 0.079mg 0.266mg Lemongrass
Manganese 0.054mg 5.224mg Lemongrass
Selenium 19.5µg 0.7µg Ham
Vitamin A 0IU 6IU Lemongrass
Vitamin E 0.25mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 2.6mg Lemongrass
Vitamin B1 0.754mg 0.065mg Ham
Vitamin B2 0.202mg 0.135mg Ham
Vitamin B3 4.023mg 1.101mg Ham
Vitamin B5 0.403mg 0.05mg Ham
Vitamin B6 0.4mg 0.08mg Ham
Folate 3µg 75µg Lemongrass
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 Lemongrass
Saturated Fat 1.81g 0.119g Lemongrass
Monounsaturated Fat 2.62g 0.054g Ham
Polyunsaturated fat 0.54g 0.17g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Lemongrass
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
13%
Lemongrass
Minerals Daily Need Coverage Score
55%
Ham
131%
Lemongrass

Comparison summary

Which food is lower in Sugar?
Lemongrass
Lemongrass is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lemongrass
Lemongrass contains less Sodium (difference - 1197mg)
Which food is lower in Cholesterol?
Lemongrass
Lemongrass is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Lemongrass
Lemongrass is lower in Saturated Fat (difference - 1.691g)
Which food is lower in glycemic index?
Lemongrass
Lemongrass is lower in glycemic index (difference - 0)
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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.