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. Orange juice

Ham vs. Orange juice — In-Depth Nutrition Comparison

Compare

Significant differences between ham and orange juice

  • Ham has more vitamin B1, selenium, vitamin B6, vitamin B12, zinc, phosphorus, and vitamin B3; however, orange juice is richer in vitamin C.
  • Orange juice covers your daily vitamin C needs 56% more than ham.
  • Orange juice contains less cholesterol.
  • Orange juice has a higher glycemic index. The glycemic index of orange juice is 50, while the glycemic index of ham is 0.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Orange juice, raw.

Infographic

Ham vs Orange juice 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
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% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +43.5%
Contains more IronIron +640%
Contains more CopperCopper +79.5%
Contains more ZincZinc +5660%
Contains more PhosphorusPhosphorus +1052.9%
Contains more ManganeseManganese +285.7%
Contains more SeleniumSelenium +19400%
Contains more CalciumCalcium +37.5%
Contains less SodiumSodium -99.9%

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
9
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B2Vitamin B2 +573.3%
Contains more Vitamin B3Vitamin B3 +905.8%
Contains more Vitamin B5Vitamin B5 +112.1%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1272.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2890%
Contains more FatsFats +2665%
Contains more OtherOther +992.5%
Contains more CarbsCarbs +593.3%
Contains more WaterWater +30.5%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +7177.8%
Contains more Poly. FatPolyunsaturated fat +1250%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Vitamin B1 0.754mg 0.09mg 55%
Sodium 1203mg 1mg 52%
Protein 20.93g 0.7g 40%
Selenium 19.5µg 0.1µg 35%
Vitamin B6 0.4mg 0.04mg 28%
Vitamin B12 0.65µg 0µg 27%
Zinc 2.88mg 0.05mg 26%
Phosphorus 196mg 17mg 26%
Vitamin B3 4.023mg 0.4mg 23%
Cholesterol 53mg 0mg 18%
Iron 1.48mg 0.2mg 16%
Choline 85.1mg 6.2mg 14%
Vitamin B2 0.202mg 0.03mg 13%
Saturated fat 1.81g 0.024g 8%
Fats 5.53g 0.2g 8%
Folate 3µg 30µg 7%
Monounsaturated fat 2.62g 0.036g 6%
Calories 145kcal 45kcal 5%
Vitamin D 32IU 0IU 4%
Copper 0.079mg 0.044mg 4%
Vitamin D 0.8µg 0µg 4%
Vitamin B5 0.403mg 0.19mg 4%
Polyunsaturated fat 0.54g 0.04g 3%
Carbs 1.5g 10.4g 3%
Potassium 287mg 200mg 3%
Manganese 0.054mg 0.014mg 2%
Magnesium 14mg 11mg 1%
Vitamin E 0.25mg 0.04mg 1%
Fiber 0g 0.2g 1%
Vitamin A 0µg 10µg 1%
Net carbs 1.5g 10.2g N/A
Calcium 8mg 11mg 0%
Sugar 0g 8.4g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.251mg 0.002mg 0%
Threonine 0.931mg 0.008mg 0%
Isoleucine 0.918mg 0.008mg 0%
Leucine 1.661mg 0.013mg 0%
Lysine 1.775mg 0.009mg 0%
Methionine 0.553mg 0.003mg 0%
Phenylalanine 0.904mg 0.009mg 0%
Valine 0.908mg 0.011mg 0%
Histidine 0.75mg 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork
Orange juice
Orange juice vs Orange
Orange
Orange juice
Orange juice vs Lemon
Lemon
Orange juice
Orange juice vs Lime
Lime

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
44%
Ham
20%
Orange juice
Minerals Daily Need Coverage Score
55%
Ham
6%
Orange juice

Comparison summary

Which food is lower in Cholesterol?
Orange juice
Orange juice is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1202mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 1.786g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 8.4g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 50)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.