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Ham vs. Pineapple juice — In-Depth Nutrition Comparison

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Summary of differences between ham and pineapple juice

  • Ham has more vitamin B1, selenium, vitamin B12, phosphorus, zinc, vitamin B3, and vitamin B6; however, pineapple juice is higher in vitamin C and manganese.
  • Ham covers your daily need for vitamin B1, 58% more than pineapple juice.
  • Pineapple juice has less sodium.
  • The glycemic index of pineapple juice is higher.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

Infographic

Ham vs Pineapple 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
7
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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +120.8%
Contains more IronIron +377.4%
Contains more CopperCopper +14.5%
Contains more ZincZinc +2518.2%
Contains more PhosphorusPhosphorus +2350%
Contains more SeleniumSelenium +19400%
Contains more CalciumCalcium +62.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +833.3%

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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +861.9%
Contains more Vitamin B3Vitamin B3 +1921.6%
Contains more Vitamin B5Vitamin B5 +619.6%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2478.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
~equal in Vitamin A ~0µg

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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more ProteinProtein +5713.9%
Contains more FatsFats +4508.3%
Contains more OtherOther +1460.7%
Contains more CarbsCarbs +758%
Contains more WaterWater +27.6%

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
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +18614.3%
Contains more Poly. FatPolyunsaturated fat +1185.7%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pineapple 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 Pineapple juice DV% diff.
Vitamin B1 0.754mg 0.058mg 58%
Sodium 1203mg 2mg 52%
Vitamin C 0mg 43.8mg 49%
Protein 20.93g 0.36g 41%
Selenium 19.5µg 0.1µg 35%
Vitamin B12 0.65µg 0µg 27%
Phosphorus 196mg 8mg 27%
Zinc 2.88mg 0.11mg 25%
Vitamin B3 4.023mg 0.199mg 24%
Vitamin B6 0.4mg 0.1mg 23%
Manganese 0.054mg 0.504mg 20%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 3.3mg 15%
Iron 1.48mg 0.31mg 15%
Vitamin B2 0.202mg 0.021mg 14%
Saturated fat 1.81g 0.008g 8%
Fats 5.53g 0.12g 8%
Vitamin B5 0.403mg 0.056mg 7%
Monounsaturated fat 2.62g 0.014g 7%
Calories 145kcal 53kcal 5%
Fructose 3.81g 5%
Potassium 287mg 130mg 5%
Carbs 1.5g 12.87g 4%
Vitamin D 32IU 0IU 4%
Folate 3µg 18µg 4%
Vitamin D 0.8µg 0µg 4%
Polyunsaturated fat 0.54g 0.042g 3%
Vitamin E 0.25mg 0.02mg 2%
Calcium 8mg 13mg 1%
Copper 0.079mg 0.069mg 1%
Fiber 0g 0.2g 1%
Net carbs 1.5g 12.67g N/A
Magnesium 14mg 12mg 0%
Sugar 0g 9.98g N/A
Vitamin K 0µg 0.3µg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pineapple juice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Ham
16%
Pineapple juice
Minerals Daily Need Coverage Score
55%
Ham
13%
Pineapple juice

Comparison summary

Which food is lower in Cholesterol?
Pineapple juice
Pineapple juice is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Pineapple juice
Pineapple juice contains less Sodium (difference - 1201mg)
Which food is lower in Saturated fat?
Pineapple juice
Pineapple juice is lower in Saturated fat (difference - 1.802g)
Which food is cheaper?
Pineapple juice
Pineapple juice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 9.98g)
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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.