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  6. Ham vs. Watercress

Ham vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between Ham and Watercress

  • Ham has more Vitamin B1, Selenium, Vitamin B12, Zinc, Vitamin B3, Vitamin B6, and Phosphorus, however, Watercress is higher in Vitamin K, and Vitamin C.
  • Watercress covers your daily Vitamin K needs 208% more than Ham.
  • Watercress has less Sodium.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Watercress, raw.

Infographic

Ham vs Watercress 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
5
:
5
Watercress
Watercress
Contains more Iron +640%
Contains more Phosphorus +226.7%
Contains more Zinc +2518.2%
Contains more Selenium +2066.7%
Contains more Calcium +1400%
Contains more Magnesium +50%
Contains more Potassium +15%
Contains less Sodium -96.6%
Contains more Manganese +351.9%
Equal in Copper - 0.077
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +640%
Contains more Phosphorus +226.7%
Contains more Zinc +2518.2%
Contains more Selenium +2066.7%
Contains more Calcium +1400%
Contains more Magnesium +50%
Contains more Potassium +15%
Contains less Sodium -96.6%
Contains more Manganese +351.9%
Equal in Copper - 0.077

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
7
:
5
Watercress
Watercress
Contains more Vitamin D +∞%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B3 +1911.5%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +210.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin K +∞%
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B3 +1911.5%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +210.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Watercress
Watercress
Contains more Protein +810%
Contains more Fats +5430%
Contains more Carbs +16.3%
Contains more Other +264.2%
Contains more Water +40.5%
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
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +810%
Contains more Fats +5430%
Contains more Carbs +16.3%
Contains more Other +264.2%
Contains more Water +40.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +32650%
Contains more Polyunsaturated fat +1442.9%
Contains less Saturated Fat -98.5%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +32650%
Contains more Polyunsaturated fat +1442.9%
Contains less Saturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Watercress
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Watercress Opinion
Net carbs 1.5g 0.79g Ham
Protein 20.93g 2.3g Ham
Fats 5.53g 0.1g Ham
Carbs 1.5g 1.29g Ham
Calories 145kcal 11kcal Ham
Sugar 0g 0.2g Ham
Fiber 0g 0.5g Watercress
Calcium 8mg 120mg Watercress
Iron 1.48mg 0.2mg Ham
Magnesium 14mg 21mg Watercress
Phosphorus 196mg 60mg Ham
Potassium 287mg 330mg Watercress
Sodium 1203mg 41mg Watercress
Zinc 2.88mg 0.11mg Ham
Copper 0.079mg 0.077mg Ham
Manganese 0.054mg 0.244mg Watercress
Selenium 19.5µg 0.9µg Ham
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.25mg 1mg Watercress
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.754mg 0.09mg Ham
Vitamin B2 0.202mg 0.12mg Ham
Vitamin B3 4.023mg 0.2mg Ham
Vitamin B5 0.403mg 0.31mg Ham
Vitamin B6 0.4mg 0.129mg Ham
Folate 3µg 9µg Watercress
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 250µg Watercress
Tryptophan 0.251mg 0.03mg Ham
Threonine 0.931mg 0.133mg Ham
Isoleucine 0.918mg 0.093mg Ham
Leucine 1.661mg 0.166mg Ham
Lysine 1.775mg 0.134mg Ham
Methionine 0.553mg 0.02mg Ham
Phenylalanine 0.904mg 0.114mg Ham
Valine 0.908mg 0.137mg Ham
Histidine 0.75mg 0.04mg Ham
Cholesterol 53mg 0mg Watercress
Saturated Fat 1.81g 0.027g Watercress
Monounsaturated Fat 2.62g 0.008g Ham
Polyunsaturated fat 0.54g 0.035g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Watercress
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
91%
Watercress
Minerals Daily Need Coverage Score
55%
Ham
18%
Watercress

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1162mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 1.783g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 32)
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.
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.