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  6. Ham vs. Mustard Greens Raw

Ham vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between Ham and Mustard Greens Raw

  • Ham has more Vitamin B1, Selenium, Vitamin B12, Zinc, Vitamin B3, and Phosphorus, however, Mustard Greens Raw has more Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 215% higher.
  • Mustard Greens Raw are lower in Cholesterol.

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

Infographic

Ham vs Mustard Greens Raw 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
4
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Phosphorus +237.9%
Contains more Zinc +1052%
Contains more Selenium +2066.7%
Contains more Calcium +1337.5%
Contains more Iron +10.8%
Contains more Magnesium +128.6%
Contains more Potassium +33.8%
Contains less Sodium -98.3%
Contains more Copper +108.9%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Phosphorus +237.9%
Contains more Zinc +1052%
Contains more Selenium +2066.7%
Contains more Calcium +1337.5%
Contains more Iron +10.8%
Contains more Magnesium +128.6%
Contains more Potassium +33.8%
Contains less Sodium -98.3%
Contains more Copper +108.9%

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
7
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +842.5%
Contains more Vitamin B2 +83.6%
Contains more Vitamin B3 +402.9%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +122.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +704%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin K +∞%
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%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +842.5%
Contains more Vitamin B2 +83.6%
Contains more Vitamin B3 +402.9%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +122.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +704%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +631.8%
Contains more Fats +1216.7%
Contains more Other +223.7%
Contains more Carbs +211.3%
Contains more Water +34%
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
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +631.8%
Contains more Fats +1216.7%
Contains more Other +223.7%
Contains more Carbs +211.3%
Contains more Water +34%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +2747.8%
Contains more Polyunsaturated fat +1321.1%
Contains less Saturated Fat -99.4%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +2747.8%
Contains more Polyunsaturated fat +1321.1%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Mustard Greens Raw Opinion
Net carbs 1.5g 1.47g Ham
Protein 20.93g 2.86g Ham
Fats 5.53g 0.42g Ham
Carbs 1.5g 4.67g Mustard Greens Raw
Calories 145kcal 27kcal Ham
Sugar 0g 1.32g Ham
Fiber 0g 3.2g Mustard Greens Raw
Calcium 8mg 115mg Mustard Greens Raw
Iron 1.48mg 1.64mg Mustard Greens Raw
Magnesium 14mg 32mg Mustard Greens Raw
Phosphorus 196mg 58mg Ham
Potassium 287mg 384mg Mustard Greens Raw
Sodium 1203mg 20mg Mustard Greens Raw
Zinc 2.88mg 0.25mg Ham
Copper 0.079mg 0.165mg Mustard Greens Raw
Manganese 0.054mg Ham
Selenium 19.5µg 0.9µg Ham
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 0.25mg 2.01mg Mustard Greens Raw
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.754mg 0.08mg Ham
Vitamin B2 0.202mg 0.11mg Ham
Vitamin B3 4.023mg 0.8mg Ham
Vitamin B5 0.403mg 0.21mg Ham
Vitamin B6 0.4mg 0.18mg Ham
Folate 3µg 12µg Mustard Greens Raw
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 257.5µg Mustard Greens Raw
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 Mustard Greens Raw
Saturated Fat 1.81g 0.01g Mustard Greens Raw
Monounsaturated Fat 2.62g 0.092g Ham
Polyunsaturated fat 0.54g 0.038g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
55%
Ham
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 1183mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.8g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 32)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.9)
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.
Which food is richer in vitamins?
?
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.