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  6. Ham vs. Sugar

Ham vs. Sugar — In-Depth Nutrition Comparison

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How are Ham and Sugar different?

  • Ham has more Vitamin B1, Selenium, Vitamin B6, Phosphorus, Vitamin B12, Zinc, Vitamin B3, and Iron than Sugar.
  • Daily need coverage for Vitamin B1 from Ham is 63% higher.
  • Sugar has less Cholesterol.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sugars, granulated are the varieties used in this article.

Infographic

Ham vs Sugar 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
9
:
1
Sugar
Sugar
Contains more Calcium +700%
Contains more Iron +2860%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +14250%
Contains more Zinc +28700%
Contains more Copper +1028.6%
Contains more Manganese +1250%
Contains more Selenium +3150%
Contains less Sodium -99.9%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Contains more Calcium +700%
Contains more Iron +2860%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +14250%
Contains more Zinc +28700%
Contains more Copper +1028.6%
Contains more Manganese +1250%
Contains more Selenium +3150%
Contains less Sodium -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
:
0
Sugar
Sugar
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +963.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +963.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Sugar
Sugar
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +338250%
Contains more Other +∞%
Contains more Carbs +6565.3%
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
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +338250%
Contains more Other +∞%
Contains more Carbs +6565.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Sugar
Lower in Sodium ok
Lower in Cholesterol 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 Sugar Opinion
Net carbs 1.5g 99.98g Sugar
Protein 20.93g 0g Ham
Fats 5.53g 0g Ham
Carbs 1.5g 99.98g Sugar
Calories 145kcal 387kcal Sugar
Sugar 0g 99.8g Ham
Calcium 8mg 1mg Ham
Iron 1.48mg 0.05mg Ham
Magnesium 14mg 0mg Ham
Phosphorus 196mg 0mg Ham
Potassium 287mg 2mg Ham
Sodium 1203mg 1mg Sugar
Zinc 2.88mg 0.01mg Ham
Copper 0.079mg 0.007mg Ham
Manganese 0.054mg 0.004mg Ham
Selenium 19.5µg 0.6µg Ham
Vitamin E 0.25mg 0mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0mg Ham
Vitamin B2 0.202mg 0.019mg Ham
Vitamin B3 4.023mg 0mg Ham
Vitamin B5 0.403mg 0mg Ham
Vitamin B6 0.4mg 0mg Ham
Folate 3µg 0µg Ham
Vitamin B12 0.65µg 0µg Ham
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 Sugar
Saturated Fat 1.81g 0g Sugar
Monounsaturated Fat 2.62g 0g Ham
Polyunsaturated fat 0.54g 0g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Ham
0%
Sugar
Minerals Daily Need Coverage Score
55%
Ham
1%
Sugar

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Sugar
Sugar is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 1.81g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.4)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 99.8g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 65)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.