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Ham vs. Star anise — In-Depth Nutrition Comparison

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What are the main differences between ham and star anise?

  • Ham is richer in vitamin B1, yet star anise is richer in iron, manganese, copper, calcium, fiber, magnesium, phosphorus, and potassium.
  • Star anise's daily need coverage for iron is 444% higher.
  • Ham has 75 times more sodium than star anise. Ham has 1203mg of sodium, while star anise has 16mg.
  • Ham has a lower glycemic index than star anise.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Spices, anise seed types in this comparison.

Infographic

Ham vs Star anise 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
1
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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Contains more SeleniumSelenium +290%
Contains more MagnesiumMagnesium +1114.3%
Contains more CalciumCalcium +7975%
Contains more PotassiumPotassium +402.1%
Contains more IronIron +2397.3%
Contains more CopperCopper +1051.9%
Contains more ZincZinc +84%
Contains more PhosphorusPhosphorus +124.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +4159.3%

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
6
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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +121.8%
Contains more Vitamin B3Vitamin B3 +31.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more FolateFolate +233.3%
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Contains more ProteinProtein +18.9%
Contains more WaterWater +609.3%
Contains more FatsFats +187.5%
Contains more CarbsCarbs +3234.7%
Contains more OtherOther +58.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
0
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Contains less Sat. FatSaturated fat -67.6%
Contains more Mono. FatMonounsaturated fat +273.3%
Contains more Poly. FatPolyunsaturated fat +483.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Star anise DV% diff.
Iron 1.48mg 36.96mg 444%
Manganese 0.054mg 2.3mg 98%
Copper 0.079mg 0.91mg 92%
Calcium 8mg 646mg 64%
Fiber 0g 14.6g 58%
Sodium 1203mg 16mg 52%
Magnesium 14mg 170mg 37%
Phosphorus 196mg 440mg 35%
Vitamin B1 0.754mg 0.34mg 35%
Potassium 287mg 1441mg 34%
Vitamin B12 0.65µg 0µg 27%
Selenium 19.5µg 5µg 26%
Vitamin C 0mg 21mg 23%
Zinc 2.88mg 5.3mg 22%
Vitamin B6 0.4mg 0.65mg 19%
Monounsaturated fat 2.62g 9.78g 18%
Cholesterol 53mg 0mg 18%
Polyunsaturated fat 0.54g 3.15g 17%
Carbs 1.5g 50.02g 16%
Fats 5.53g 15.9g 16%
Choline 85.1mg 15%
Calories 145kcal 337kcal 10%
Vitamin B5 0.403mg 0.797mg 8%
Protein 20.93g 17.6g 7%
Vitamin B2 0.202mg 0.29mg 7%
Vitamin B3 4.023mg 3.06mg 6%
Saturated fat 1.81g 0.586g 6%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Vitamin E 0.25mg 2%
Folate 3µg 10µg 2%
Vitamin A 0µg 16µg 2%
Net carbs 1.5g 35.42g N/A
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 Star anise
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
38%
Star anise
Minerals Daily Need Coverage Score
55%
Ham
279%
Star anise

Comparison summary

Which food is lower in Cholesterol?
Star anise
Star anise is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Star anise
Star anise contains less Sodium (difference - 1187mg)
Which food is lower in Saturated fat?
Star anise
Star anise is lower in Saturated fat (difference - 1.224g)
Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 89)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.