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  6. Ham vs. Mamey Sapote

Ham vs. Mamey Sapote — In-Depth Nutrition Comparison

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How are ham and mamey Sapote different?

  • Ham is richer in vitamin B1, vitamin B12, zinc, phosphorus, and vitamin B3, while mamey Sapote is higher in vitamin C, vitamin B6, and fiber.
  • Ham covers your daily need for vitamin B1, 62% more than mamey Sapote.
  • Mamey Sapote is lower in cholesterol.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sapote, mamey, raw types were used in this article.

Infographic

Ham vs Mamey Sapote 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
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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +27.3%
Contains more IronIron +89.7%
Contains more ZincZinc +1415.8%
Contains more PhosphorusPhosphorus +653.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +58.2%
Contains more CopperCopper +169.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +277.8%

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
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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +5700%
Contains more Vitamin B2Vitamin B2 +74.1%
Contains more Vitamin B3Vitamin B3 +180.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +744%
Contains more Vitamin B6Vitamin B6 +80%
Contains more FolateFolate +133.3%
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Mamey Sapote DV% diff.
Vitamin B1 0.754mg 0.013mg 62%
Sodium 1203mg 7mg 52%
Protein 20.93g 1.45g 39%
Selenium 19.5µg 35%
Vitamin B12 0.65µg 0µg 27%
Vitamin C 0mg 23mg 26%
Vitamin B6 0.4mg 0.72mg 25%
Zinc 2.88mg 0.19mg 24%
Phosphorus 196mg 26mg 24%
Fiber 0g 5.4g 22%
Cholesterol 53mg 0mg 18%
Vitamin B3 4.023mg 1.432mg 16%
Copper 0.079mg 0.213mg 15%
Choline 85.1mg 15%
Vitamin E 0.25mg 2.11mg 12%
Fructose 7.66g 10%
Carbs 1.5g 32.1g 10%
Iron 1.48mg 0.78mg 9%
Fats 5.53g 0.46g 8%
Saturated fat 1.81g 0.169g 7%
Manganese 0.054mg 0.204mg 7%
Vitamin B2 0.202mg 0.116mg 7%
Monounsaturated fat 2.62g 0.102g 6%
Potassium 287mg 454mg 5%
Vitamin D 0.8µg 4%
Vitamin D 32IU 4%
Starch 6.33g 3%
Polyunsaturated fat 0.54g 0.097g 3%
Folate 3µg 7µg 1%
Calories 145kcal 124kcal 1%
Calcium 8mg 18mg 1%
Magnesium 14mg 11mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 1.5g 26.7g N/A
Sugar 0g 20.14g N/A
Vitamin B5 0.403mg 0.397mg 0%
Tryptophan 0.251mg 0.049mg 0%
Threonine 0.931mg 0.085mg 0%
Isoleucine 0.918mg 0.061mg 0%
Leucine 1.661mg 0.073mg 0%
Lysine 1.775mg 0.073mg 0%
Methionine 0.553mg 0.024mg 0%
Phenylalanine 0.904mg 0.061mg 0%
Valine 0.908mg 0.073mg 0%
Histidine 0.75mg 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

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
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +1343.4%
Contains more FatsFats +1102.2%
Contains more OtherOther +290.2%
Contains more CarbsCarbs +2040%
~equal in Water ~64.87g

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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +2468.6%
Contains more Poly. FatPolyunsaturated fat +456.7%
Contains less Sat. FatSaturated fat -90.7%

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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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.