Ham vs. Quinoa — In-Depth Nutrition Comparison
Compare
Differences between ham and quinoa
- Ham has more vitamin B1, selenium, vitamin B12, vitamin B3, vitamin B6, and zinc, while quinoa has more manganese and copper.
- Ham's daily need coverage for vitamin B1 is 54% higher.
- The amount of cholesterol in quinoa is lower.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of quinoa is 53.
The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Quinoa, cooked.
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.
| Contains more PotassiumPotassium | +66.9% |
| Contains more ZincZinc | +164.2% |
| Contains more PhosphorusPhosphorus | +28.9% |
| Contains more SeleniumSelenium | +596.4% |
| Contains more MagnesiumMagnesium | +357.1% |
| Contains more CalciumCalcium | +112.5% |
| Contains more CopperCopper | +143% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +1068.5% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +604.7% |
| Contains more Vitamin B2Vitamin B2 | +83.6% |
| Contains more Vitamin B3Vitamin B3 | +876.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +225.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +270% |
| Contains more Vitamin EVitamin E | +152% |
| Contains more FolateFolate | +1300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +375.7% |
| Contains more FatsFats | +188% |
| Contains more OtherOther | +467.5% |
| Contains more CarbsCarbs | +1320% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +396.2% |
| Contains less Sat. FatSaturated fat | -87.2% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.754mg | 0.107mg | 54% |
| Sodium | 1203mg | 7mg | 52% |
| Protein | 20.93g | 4.4g | 33% |
| Selenium | 19.5µg | 2.8µg | 30% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Manganese | 0.054mg | 0.631mg | 25% |
| Vitamin B3 | 4.023mg | 0.412mg | 23% |
| Vitamin B6 | 0.4mg | 0.123mg | 21% |
| Cholesterol | 53mg | 0mg | 18% |
| Zinc | 2.88mg | 1.09mg | 16% |
| Copper | 0.079mg | 0.192mg | 13% |
| Magnesium | 14mg | 64mg | 12% |
| Fiber | 0g | 2.8g | 11% |
| Choline | 85.1mg | 23mg | 11% |
| Folate | 3µg | 42µg | 10% |
| Vitamin B5 | 0.403mg | 8% | |
| Saturated fat | 1.81g | 0.231g | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 1.5g | 21.3g | 7% |
| Vitamin B2 | 0.202mg | 0.11mg | 7% |
| Fats | 5.53g | 1.92g | 6% |
| Phosphorus | 196mg | 152mg | 6% |
| Monounsaturated fat | 2.62g | 0.528g | 5% |
| Polyunsaturated fat | 0.54g | 1.078g | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Potassium | 287mg | 172mg | 3% |
| Vitamin E | 0.25mg | 0.63mg | 3% |
| Calories | 145kcal | 120kcal | 1% |
| Calcium | 8mg | 17mg | 1% |
| Net carbs | 1.5g | 18.5g | N/A |
| Iron | 1.48mg | 1.49mg | 0% |
| Sugar | 0g | 0.87g | N/A |
| Tryptophan | 0.251mg | 0.052mg | 0% |
| Threonine | 0.931mg | 0.131mg | 0% |
| Isoleucine | 0.918mg | 0.157mg | 0% |
| Leucine | 1.661mg | 0.261mg | 0% |
| Lysine | 1.775mg | 0.239mg | 0% |
| Methionine | 0.553mg | 0.096mg | 0% |
| Phenylalanine | 0.904mg | 0.185mg | 0% |
| Valine | 0.908mg | 0.185mg | 0% |
| Histidine | 0.75mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
11%
Minerals Daily Need Coverage Score
55%
38%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 1196mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.579g)
Which food is cheaper?
Quinoa is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
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.