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  6. Ham vs. Minestrone

Ham vs. Minestrone — In-Depth Nutrition Comparison

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The main differences between Ham and Minestrone

  • Minestrone contains less Vitamin B1, Vitamin B6, Vitamin B12, Phosphorus, Zinc, Vitamin B3, Vitamin B2, and Iron than Ham.
  • Daily need coverage for Vitamin B1 from Ham is 61% higher.
  • Minestrone is lower in Cholesterol.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Ham vs Minestrone 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
7
:
3
Minestrone
Minestrone
Contains more Iron +289.5%
Contains more Magnesium +366.7%
Contains more Phosphorus +752.2%
Contains more Potassium +120.8%
Contains more Zinc +829%
Contains more Copper +54.9%
Contains more Calcium +75%
Contains less Sodium -78.9%
Contains more Manganese +181.5%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Minestrone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 3% 10% 12% 34% 9% 17% 20% 0%
Contains more Iron +289.5%
Contains more Magnesium +366.7%
Contains more Phosphorus +752.2%
Contains more Potassium +120.8%
Contains more Zinc +829%
Contains more Copper +54.9%
Contains more Calcium +75%
Contains less Sodium -78.9%
Contains more Manganese +181.5%

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
Minestrone
Minestrone
Contains more Vitamin B1 +3327.3%
Contains more Vitamin B2 +1022.2%
Contains more Vitamin B3 +928.9%
Contains more Vitamin B5 +187.9%
Contains more Vitamin B6 +875.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +400%
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%
Minestrone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 59% 0% 0% 2% 6% 5% 8% 9% 10% 12% 0% 0%
Contains more Vitamin B1 +3327.3%
Contains more Vitamin B2 +1022.2%
Contains more Vitamin B3 +928.9%
Contains more Vitamin B5 +187.9%
Contains more Vitamin B6 +875.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Minestrone
Minestrone
Contains more Protein +1082.5%
Contains more Fats +431.7%
Contains more Other +264.2%
Contains more Carbs +210.7%
Contains more Water +35%
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
Minestrone
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more Protein +1082.5%
Contains more Fats +431.7%
Contains more Other +264.2%
Contains more Carbs +210.7%
Contains more Water +35%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Minestrone
Minestrone
Contains more Monounsaturated Fat +803.4%
Contains more Polyunsaturated fat +17.4%
Contains less Saturated Fat -87.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Minestrone
23% 30% 47%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.46 g
Contains more Monounsaturated Fat +803.4%
Contains more Polyunsaturated fat +17.4%
Contains less Saturated Fat -87.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Minestrone Opinion
Net carbs 1.5g 4.26g Minestrone
Protein 20.93g 1.77g Ham
Fats 5.53g 1.04g Ham
Carbs 1.5g 4.66g Minestrone
Calories 145kcal 34kcal Ham
Fiber 0g 0.4g Minestrone
Calcium 8mg 14mg Minestrone
Iron 1.48mg 0.38mg Ham
Magnesium 14mg 3mg Ham
Phosphorus 196mg 23mg Ham
Potassium 287mg 130mg Ham
Sodium 1203mg 254mg Minestrone
Zinc 2.88mg 0.31mg Ham
Copper 0.079mg 0.051mg Ham
Manganese 0.054mg 0.152mg Minestrone
Selenium 19.5µg Ham
Vitamin A 0IU 970IU Minestrone
Vitamin A RAE 0µg 49µg Minestrone
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 0mg 0.5mg Minestrone
Vitamin B1 0.754mg 0.022mg Ham
Vitamin B2 0.202mg 0.018mg Ham
Vitamin B3 4.023mg 0.391mg Ham
Vitamin B5 0.403mg 0.14mg Ham
Vitamin B6 0.4mg 0.041mg Ham
Folate 3µg 15µg Minestrone
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg 0.013mg Ham
Threonine 0.931mg 0.043mg Ham
Isoleucine 0.918mg 0.054mg Ham
Leucine 1.661mg 0.098mg Ham
Lysine 1.775mg 0.076mg Ham
Methionine 0.553mg 0.018mg Ham
Phenylalanine 0.904mg 0.064mg Ham
Valine 0.908mg 0.074mg Ham
Histidine 0.75mg 0.03mg Ham
Cholesterol 53mg 1mg Minestrone
Saturated Fat 1.81g 0.23g Minestrone
Monounsaturated Fat 2.62g 0.29g Ham
Polyunsaturated fat 0.54g 0.46g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Minestrone
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
9%
Minestrone
Minerals Daily Need Coverage Score
55%
Ham
12%
Minestrone

Comparison summary

Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 949mg)
Which food is lower in Cholesterol?
Minestrone
Minestrone is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated Fat?
Minestrone
Minestrone is lower in Saturated Fat (difference - 1.58g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 47)
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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.