Maple sugar vs. Ham — In-Depth Nutrition Comparison
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The main differences between maple sugar and ham
- Maple sugar has more manganese and zinc; however, ham has more vitamin B1, selenium, vitamin B6, phosphorus, vitamin B12, and vitamin B3.
- Daily need coverage for manganese for maple sugar is 190% higher.
- Ham has 2 times less zinc than maple sugar. Maple sugar has 6.06mg of zinc, while ham has 2.88mg.
- Maple sugar is lower in sodium.
- Maple sugar has a higher glycemic index than ham.
Food types used in this article are Sugars, maple and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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.
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +1025% |
| Contains more CopperCopper | +25.3% |
| Contains more ZincZinc | +110.4% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +8088.9% |
| Contains more PhosphorusPhosphorus | +6433.3% |
| Contains more SeleniumSelenium | +2337.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +8277.8% |
| Contains more Vitamin B2Vitamin B2 | +1453.8% |
| Contains more Vitamin B3Vitamin B3 | +9957.5% |
| Contains more Vitamin B5Vitamin B5 | +739.6% |
| Contains more Vitamin B6Vitamin B6 | +13233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +3952.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +5960% |
| Contains more ProteinProtein | +20830% |
| Contains more FatsFats | +2665% |
| Contains more WaterWater | +745.9% |
| Contains more OtherOther | +446.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +3993.8% |
| Contains more Poly. FatPolyunsaturated fat | +440% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.422mg | 0.054mg | 190% |
| Vitamin B1 | 0.009mg | 0.754mg | 62% |
| Sodium | 11mg | 1203mg | 52% |
| Protein | 0.1g | 20.93g | 42% |
| Selenium | 0.8µg | 19.5µg | 34% |
| Vitamin B6 | 0.003mg | 0.4mg | 31% |
| Carbs | 90.9g | 1.5g | 30% |
| Zinc | 6.06mg | 2.88mg | 29% |
| Phosphorus | 3mg | 196mg | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Vitamin B3 | 0.04mg | 4.023mg | 25% |
| Cholesterol | 0mg | 53mg | 18% |
| Choline | 2.1mg | 85.1mg | 15% |
| Vitamin B2 | 0.013mg | 0.202mg | 15% |
| Calories | 354kcal | 145kcal | 10% |
| Fats | 0.2g | 5.53g | 8% |
| Saturated fat | 0.036g | 1.81g | 8% |
| Calcium | 90mg | 8mg | 8% |
| Vitamin B5 | 0.048mg | 0.403mg | 7% |
| Monounsaturated fat | 0.064g | 2.62g | 6% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Polyunsaturated fat | 0.1g | 0.54g | 3% |
| Vitamin E | 0mg | 0.25mg | 2% |
| Copper | 0.099mg | 0.079mg | 2% |
| Iron | 1.61mg | 1.48mg | 2% |
| Folate | 0µg | 3µg | 1% |
| Magnesium | 19mg | 14mg | 1% |
| Net carbs | 90.9g | 1.5g | N/A |
| Potassium | 274mg | 287mg | 0% |
| Sugar | 84.87g | 0g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
1%
44%
Minerals Daily Need Coverage Score
91%
55%
Comparison summary
Which food is lower in Cholesterol?
Maple sugar is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Maple sugar contains less Sodium (difference - 1192mg)
Which food is lower in Saturated fat?
Maple sugar is lower in Saturated fat (difference - 1.774g)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 84.87g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 63)
Which food is cheaper?
Ham is cheaper (difference - $3.5)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is richer in minerals?
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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.