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  6. Ham vs. Longan

Ham vs. Longan — In-Depth Nutrition Comparison

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What are the main differences between Ham and Longan?

  • Ham is richer in Vitamin B1, Vitamin B12, Zinc, Phosphorus, Vitamin B3, and Iron, yet Longan is richer in Vitamin C, and Copper.
  • Longan's daily need coverage for Vitamin C is 93% higher.

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

Infographic

Ham vs Longan 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
8
:
2
Longan
Longan
Contains more Calcium +700%
Contains more Iron +1038.5%
Contains more Magnesium +40%
Contains more Phosphorus +833.3%
Contains more Zinc +5660%
Contains less Sodium -100%
Contains more Copper +113.9%
Equal in Potassium - 266
Equal in Manganese - 0.052
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +700%
Contains more Iron +1038.5%
Contains more Magnesium +40%
Contains more Phosphorus +833.3%
Contains more Zinc +5660%
Contains less Sodium -100%
Contains more Copper +113.9%
Equal in Potassium - 266
Equal in Manganese - 0.052

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
11
:
1
Longan
Longan
Contains more Vitamin B1 +2332.3%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B3 +1241%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
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%
Longan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +2332.3%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B3 +1241%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Longan
Longan
Contains more Protein +1497.7%
Contains more Fats +5430%
Contains more Other +524.3%
Contains more Carbs +909.3%
Contains more Water +22.3%
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
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +1497.7%
Contains more Fats +5430%
Contains more Other +524.3%
Contains more Carbs +909.3%
Contains more Water +22.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Longan
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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Ham Longan Opinion
Net carbs 1.5g 14.04g Longan
Protein 20.93g 1.31g Ham
Fats 5.53g 0.1g Ham
Carbs 1.5g 15.14g Longan
Calories 145kcal 60kcal Ham
Fiber 0g 1.1g Longan
Calcium 8mg 1mg Ham
Iron 1.48mg 0.13mg Ham
Magnesium 14mg 10mg Ham
Phosphorus 196mg 21mg Ham
Potassium 287mg 266mg Ham
Sodium 1203mg 0mg Longan
Zinc 2.88mg 0.05mg Ham
Copper 0.079mg 0.169mg Longan
Manganese 0.054mg 0.052mg Ham
Selenium 19.5µg Ham
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 0mg 84mg Longan
Vitamin B1 0.754mg 0.031mg Ham
Vitamin B2 0.202mg 0.14mg Ham
Vitamin B3 4.023mg 0.3mg Ham
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg Ham
Folate 3µg Ham
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg Ham
Threonine 0.931mg 0.034mg Ham
Isoleucine 0.918mg 0.026mg Ham
Leucine 1.661mg 0.054mg Ham
Lysine 1.775mg 0.046mg Ham
Methionine 0.553mg 0.013mg Ham
Phenylalanine 0.904mg 0.03mg Ham
Valine 0.908mg 0.058mg Ham
Histidine 0.75mg 0.012mg Ham
Cholesterol 53mg 0mg Longan
Saturated Fat 1.81g Longan
Monounsaturated Fat 2.62g Ham
Polyunsaturated fat 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Longan
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
27%
Longan
Minerals Daily Need Coverage Score
55%
Ham
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1203mg)
Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 1.81g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 45)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.9)
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

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.