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  6. Marmalade vs. Ham

Marmalade vs. Ham — In-Depth Nutrition Comparison

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What are the differences between Marmalade and Ham?

  • Ham is richer than Marmalade in Vitamin B1, Selenium, Vitamin B6, Phosphorus, Vitamin B12, Zinc, Vitamin B3, and Iron.
  • Ham's daily need coverage for Vitamin B1 is 62% more.
  • The amount of Sodium in Marmalade is lower.

We used Marmalade, orange and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Marmalade 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.
Marmalade
Marmalade
3
:
7
Ham
Ham
Contains more Calcium +375%
Contains less Sodium -95.3%
Contains more Copper +13.9%
Contains more Iron +886.7%
Contains more Magnesium +600%
Contains more Phosphorus +4800%
Contains more Potassium +675.7%
Contains more Zinc +7100%
Contains more Manganese +170%
Contains more Selenium +3150%
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +375%
Contains less Sodium -95.3%
Contains more Copper +13.9%
Contains more Iron +886.7%
Contains more Magnesium +600%
Contains more Phosphorus +4800%
Contains more Potassium +675.7%
Contains more Zinc +7100%
Contains more Manganese +170%
Contains more Selenium +3150%

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.
Marmalade
Marmalade
3
:
8
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin E +316.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +14980%
Contains more Vitamin B2 +708%
Contains more Vitamin B3 +7636.5%
Contains more Vitamin B5 +2586.7%
Contains more Vitamin B6 +2005.3%
Contains more Vitamin B12 +∞%
Marmalade
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
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 C +∞%
Contains more Folate +200%
Contains more Vitamin E +316.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +14980%
Contains more Vitamin B2 +708%
Contains more Vitamin B3 +7636.5%
Contains more Vitamin B5 +2586.7%
Contains more Vitamin B6 +2005.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marmalade
Marmalade
1
:
4
Ham
Ham
Contains more Carbs +4320%
Contains more Protein +6876.7%
Contains more Fats +∞%
Contains more Water +103.8%
Contains more Other +2085%
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 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 +4320%
Contains more Protein +6876.7%
Contains more Fats +∞%
Contains more Water +103.8%
Contains more Other +2085%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marmalade 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 ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Marmalade Ham Opinion
Net carbs 65.6g 1.5g Marmalade
Protein 0.3g 20.93g Ham
Fats 0g 5.53g Ham
Carbs 66.3g 1.5g Marmalade
Calories 246kcal 145kcal Marmalade
Sugar 60g 0g Ham
Fiber 0.7g 0g Marmalade
Calcium 38mg 8mg Marmalade
Iron 0.15mg 1.48mg Ham
Magnesium 2mg 14mg Ham
Phosphorus 4mg 196mg Ham
Potassium 37mg 287mg Ham
Sodium 56mg 1203mg Marmalade
Zinc 0.04mg 2.88mg Ham
Copper 0.09mg 0.079mg Marmalade
Manganese 0.02mg 0.054mg Ham
Selenium 0.6µg 19.5µg Ham
Vitamin A 62IU 0IU Marmalade
Vitamin A RAE 3µg 0µg Marmalade
Vitamin E 0.06mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 4.8mg 0mg Marmalade
Vitamin B1 0.005mg 0.754mg Ham
Vitamin B2 0.025mg 0.202mg Ham
Vitamin B3 0.052mg 4.023mg Ham
Vitamin B5 0.015mg 0.403mg Ham
Vitamin B6 0.019mg 0.4mg Ham
Folate 9µg 3µg Marmalade
Vitamin B12 0µg 0.65µg Ham
Tryptophan 0.003mg 0.251mg Ham
Threonine 0.005mg 0.931mg Ham
Isoleucine 0.008mg 0.918mg Ham
Leucine 0.007mg 1.661mg Ham
Lysine 0.015mg 1.775mg Ham
Methionine 0.006mg 0.553mg Ham
Phenylalanine 0.01mg 0.904mg Ham
Valine 0.013mg 0.908mg Ham
Histidine 0.006mg 0.75mg Ham
Cholesterol 0mg 53mg Marmalade
Saturated Fat 0g 1.81g Marmalade
Monounsaturated Fat 0g 2.62g Ham
Polyunsaturated fat 0g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade 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
3%
Marmalade
45%
Ham
Minerals Daily Need Coverage Score
7%
Marmalade
55%
Ham

Comparison summary

Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 1147mg)
Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 1.81g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 60g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 43)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.7)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.