Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Ham
  5. Compare
  6. Ham vs. Maple sugar

Ham vs. Maple sugar — In-Depth Nutrition Comparison

Compare

The main differences between ham and maple sugar

  • Ham has more vitamin B1, selenium, vitamin B6, phosphorus, vitamin B12, and vitamin B3; however, maple sugar has more manganese and zinc.
  • Daily need coverage for manganese for maple sugar is 190% higher.
  • Maple sugar is lower in cholesterol.
  • Maple sugar has a higher glycemic index than ham.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sugars, maple.

Infographic

Ham vs Maple sugar 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
2
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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more PhosphorusPhosphorus +6433.3%
Contains more SeleniumSelenium +2337.5%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +1025%
Contains more CopperCopper +25.3%
Contains more ZincZinc +110.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +8088.9%
~equal in Potassium ~274mg
~equal in Iron ~1.61mg

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
10
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +8277.8%
Contains more Vitamin B2Vitamin B2 +1453.8%
Contains more Vitamin B3Vitamin B3 +9957.5%
Contains more Vitamin B5Vitamin B5 +739.6%
Contains more Vitamin B6Vitamin B6 +13233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3952.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Maple sugar DV% diff.
Manganese 0.054mg 4.422mg 190%
Vitamin B1 0.754mg 0.009mg 62%
Sodium 1203mg 11mg 52%
Protein 20.93g 0.1g 42%
Selenium 19.5µg 0.8µg 34%
Vitamin B6 0.4mg 0.003mg 31%
Carbs 1.5g 90.9g 30%
Zinc 2.88mg 6.06mg 29%
Phosphorus 196mg 3mg 28%
Vitamin B12 0.65µg 0µg 27%
Vitamin B3 4.023mg 0.04mg 25%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 2.1mg 15%
Vitamin B2 0.202mg 0.013mg 15%
Calories 145kcal 354kcal 10%
Fats 5.53g 0.2g 8%
Saturated fat 1.81g 0.036g 8%
Calcium 8mg 90mg 8%
Vitamin B5 0.403mg 0.048mg 7%
Monounsaturated fat 2.62g 0.064g 6%
Vitamin D 32IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Polyunsaturated fat 0.54g 0.1g 3%
Vitamin E 0.25mg 0mg 2%
Copper 0.079mg 0.099mg 2%
Iron 1.48mg 1.61mg 2%
Folate 3µg 0µg 1%
Magnesium 14mg 19mg 1%
Net carbs 1.5g 90.9g N/A
Potassium 287mg 274mg 0%
Sugar 0g 84.87g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +20830%
Contains more FatsFats +2665%
Contains more WaterWater +745.9%
Contains more OtherOther +446.3%
Contains more CarbsCarbs +5960%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +3993.8%
Contains more Poly. FatPolyunsaturated fat +440%
Contains less Sat. FatSaturated fat -98%

People also compare

Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork
Maple sugar
Maple sugar vs Corn syrup
Corn syrup
Maple sugar
Maple sugar vs Maple syrup
Maple syrup
Maple sugar
Maple sugar vs Snickers
Snickers

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.