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  6. Kiwifruit vs. Ham

Kiwifruit vs. Ham — In-Depth Nutrition Comparison

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Important differences between Kiwifruit and Ham

  • Kiwifruit has more Vitamin C, and Vitamin K, however, Ham has more Vitamin B1, Selenium, Vitamin B12, Vitamin B6, Zinc, Phosphorus, and Vitamin B3.
  • Kiwifruit's daily need coverage for Vitamin C is 103% more.
  • Kiwifruit is lower in Sodium.

The food varieties used in the comparison are Kiwifruit, green, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Kiwifruit vs Ham 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.
Kiwifruit
Kiwifruit
6
:
4
Ham
Ham
Contains more Calcium +325%
Contains more Magnesium +21.4%
Contains less Sodium -99.8%
Contains more Copper +64.6%
Contains more Manganese +81.5%
Contains more Iron +377.4%
Contains more Phosphorus +476.5%
Contains more Zinc +1957.1%
Contains more Selenium +9650%
Equal in Potassium - 287
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +325%
Contains more Magnesium +21.4%
Contains less Sodium -99.8%
Contains more Copper +64.6%
Contains more Manganese +81.5%
Contains more Iron +377.4%
Contains more Phosphorus +476.5%
Contains more Zinc +1957.1%
Contains more Selenium +9650%
Equal in Potassium - 287

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.
Kiwifruit
Kiwifruit
5
:
7
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +484%
Contains more Vitamin C +∞%
Contains more Folate +733.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2692.6%
Contains more Vitamin B2 +708%
Contains more Vitamin B3 +1079.8%
Contains more Vitamin B5 +120.2%
Contains more Vitamin B6 +534.9%
Contains more Vitamin B12 +∞%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +484%
Contains more Vitamin C +∞%
Contains more Folate +733.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2692.6%
Contains more Vitamin B2 +708%
Contains more Vitamin B3 +1079.8%
Contains more Vitamin B5 +120.2%
Contains more Vitamin B6 +534.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
3
Ham
Ham
Contains more Carbs +877.3%
Contains more Water +22.8%
Contains more Protein +1736%
Contains more Fats +963.5%
Contains more Other +616.4%
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
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
Contains more Carbs +877.3%
Contains more Water +22.8%
Contains more Protein +1736%
Contains more Fats +963.5%
Contains more Other +616.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
2
Ham
Ham
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +5474.5%
Contains more Polyunsaturated fat +88.2%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +5474.5%
Contains more Polyunsaturated fat +88.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Ham Opinion
Net carbs 11.66g 1.5g Kiwifruit
Protein 1.14g 20.93g Ham
Fats 0.52g 5.53g Ham
Carbs 14.66g 1.5g Kiwifruit
Calories 61kcal 145kcal Ham
Fructose 4.35g Kiwifruit
Sugar 8.99g 0g Ham
Fiber 3g 0g Kiwifruit
Calcium 34mg 8mg Kiwifruit
Iron 0.31mg 1.48mg Ham
Magnesium 17mg 14mg Kiwifruit
Phosphorus 34mg 196mg Ham
Potassium 312mg 287mg Kiwifruit
Sodium 3mg 1203mg Kiwifruit
Zinc 0.14mg 2.88mg Ham
Copper 0.13mg 0.079mg Kiwifruit
Manganese 0.098mg 0.054mg Kiwifruit
Selenium 0.2µg 19.5µg Ham
Vitamin A 87IU 0IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg 0.25mg Kiwifruit
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 92.7mg 0mg Kiwifruit
Vitamin B1 0.027mg 0.754mg Ham
Vitamin B2 0.025mg 0.202mg Ham
Vitamin B3 0.341mg 4.023mg Ham
Vitamin B5 0.183mg 0.403mg Ham
Vitamin B6 0.063mg 0.4mg Ham
Folate 25µg 3µg Kiwifruit
Vitamin B12 0µg 0.65µg Ham
Vitamin K 40.3µg 0µg Kiwifruit
Tryptophan 0.015mg 0.251mg Ham
Threonine 0.047mg 0.931mg Ham
Isoleucine 0.051mg 0.918mg Ham
Leucine 0.066mg 1.661mg Ham
Lysine 0.061mg 1.775mg Ham
Methionine 0.024mg 0.553mg Ham
Phenylalanine 0.044mg 0.904mg Ham
Valine 0.057mg 0.908mg Ham
Histidine 0.027mg 0.75mg Ham
Cholesterol 0mg 53mg Kiwifruit
Saturated Fat 0.029g 1.81g Kiwifruit
Monounsaturated Fat 0.047g 2.62g Ham
Polyunsaturated fat 0.287g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Ham
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
42%
Kiwifruit
45%
Ham
Minerals Daily Need Coverage Score
14%
Kiwifruit
55%
Ham

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 1200mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 1.781g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 58)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.