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Ham vs. Sugar substitute — In-Depth Nutrition Comparison

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Summary of differences between Ham and Sugar substitute

  • Ham has more Vitamin B1, Vitamin B6, Phosphorus, Zinc, Iron, Vitamin B2, Copper, and Potassium, however, Sugar substitute is higher in Calcium.
  • Sugar substitute covers your daily need of Calcium 87% more than Ham.
  • Ham has 72 times more Zinc than Sugar substitute. While Ham has 2.88mg of Zinc, Sugar substitute has only 0.04mg.
  • Sugar substitute has less Sodium.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sweeteners, sugar substitute, granulated, brown.

Infographic

Ham vs Sugar substitute 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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +635.9%
Contains more IronIron +825%
Contains more CopperCopper +1028.6%
Contains more ZincZinc +7100%
Contains more PhosphorusPhosphorus +2350%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +10887.5%
Contains less SodiumSodium -52.5%

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.
Ham
Ham
10
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% 24% 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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +4926.7%
Contains more Vitamin B2Vitamin B2 +1246.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +403.8%
Contains more Vitamin B6Vitamin B6 +2566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~IU
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +916%
Contains more FatsFats +∞%
Contains more WaterWater +640.4%
Contains more CarbsCarbs +5551.3%
~equal in Other ~4.03g

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 substitute
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 Sugar substitute Opinion
Calories 145kcal 347kcal Sugar substitute
Protein 20.93g 2.06g Ham
Fats 5.53g 0g Ham
Net carbs 1.5g 84.17g Sugar substitute
Carbs 1.5g 84.77g Sugar substitute
Cholesterol 53mg Sugar substitute
Vitamin D 32IU Ham
Magnesium 14mg 6mg Ham
Calcium 8mg 879mg Sugar substitute
Potassium 287mg 39mg Ham
Iron 1.48mg 0.16mg Ham
Sugar 0g 4.03g Ham
Fiber 0g 0.6g Sugar substitute
Copper 0.079mg 0.007mg Ham
Zinc 2.88mg 0.04mg Ham
Starch 3.52g Sugar substitute
Phosphorus 196mg 8mg Ham
Sodium 1203mg 572mg Sugar substitute
Vitamin E 0.25mg Ham
Vitamin D 0.8µg Ham
Manganese 0.054mg 0.022mg Ham
Selenium 19.5µg Ham
Vitamin B1 0.754mg 0.015mg Ham
Vitamin B2 0.202mg 0.015mg Ham
Vitamin B3 4.023mg Ham
Vitamin B5 0.403mg 0.08mg Ham
Vitamin B6 0.4mg 0.015mg Ham
Vitamin B12 0.65µg Ham
Folate 3µg Ham
Choline 85.1mg Ham
Saturated Fat 1.81g Sugar substitute
Monounsaturated Fat 2.62g Ham
Polyunsaturated fat 0.54g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Sugar substitute
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
45%
Ham
1%
Sugar substitute
Minerals Daily Need Coverage Score
55%
Ham
36%
Sugar substitute

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Sugar substitute
Sugar substitute contains less Sodium (difference - 631mg)
Which food is lower in Saturated Fat?
Sugar substitute
Sugar substitute is lower in Saturated Fat (difference - 1.81g)
Which food is cheaper?
Sugar substitute
Sugar substitute is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 4.03g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 40)
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 substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.