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Pineapple juice vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between pineapple juice and ham

  • Pineapple juice has more vitamin C and manganese; however, ham is higher in vitamin B1, selenium, vitamin B12, phosphorus, zinc, vitamin B3, and vitamin B6.
  • Ham covers your daily need for vitamin B1, 58% more than pineapple juice.
  • Pineapple juice has less sodium.
  • The glycemic index of pineapple juice is higher.

These are the specific foods used in this comparison Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pineapple juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
Ham
Ham
7
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%
Contains more CalciumCalcium +62.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +833.3%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +120.8%
Contains more IronIron +377.4%
Contains more CopperCopper +14.5%
Contains more ZincZinc +2518.2%
Contains more PhosphorusPhosphorus +2350%
Contains more SeleniumSelenium +19400%

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.
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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Ham
Ham
9
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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +861.9%
Contains more Vitamin B3Vitamin B3 +1921.6%
Contains more Vitamin B5Vitamin B5 +619.6%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2478.8%
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Ham
Ham
3
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 CarbsCarbs +758%
Contains more WaterWater +27.6%
Contains more ProteinProtein +5713.9%
Contains more FatsFats +4508.3%
Contains more OtherOther +1460.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Ham
Ham
2
36% 53% 11%
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 -99.6%
Contains more Mono. FatMonounsaturated fat +18614.3%
Contains more Poly. FatPolyunsaturated fat +1185.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pineapple juice Ham
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 Pineapple juice Ham DV% diff.
Vitamin B1 0.058mg 0.754mg 58%
Sodium 2mg 1203mg 52%
Vitamin C 43.8mg 0mg 49%
Protein 0.36g 20.93g 41%
Selenium 0.1µg 19.5µg 35%
Vitamin B12 0µg 0.65µg 27%
Phosphorus 8mg 196mg 27%
Zinc 0.11mg 2.88mg 25%
Vitamin B3 0.199mg 4.023mg 24%
Vitamin B6 0.1mg 0.4mg 23%
Manganese 0.504mg 0.054mg 20%
Cholesterol 0mg 53mg 18%
Choline 3.3mg 85.1mg 15%
Iron 0.31mg 1.48mg 15%
Vitamin B2 0.021mg 0.202mg 14%
Saturated fat 0.008g 1.81g 8%
Fats 0.12g 5.53g 8%
Vitamin B5 0.056mg 0.403mg 7%
Monounsaturated fat 0.014g 2.62g 7%
Calories 53kcal 145kcal 5%
Fructose 3.81g 5%
Potassium 130mg 287mg 5%
Carbs 12.87g 1.5g 4%
Vitamin D 0IU 32IU 4%
Folate 18µg 3µg 4%
Vitamin D 0µg 0.8µg 4%
Polyunsaturated fat 0.042g 0.54g 3%
Vitamin E 0.02mg 0.25mg 2%
Calcium 13mg 8mg 1%
Copper 0.069mg 0.079mg 1%
Fiber 0.2g 0g 1%
Net carbs 12.67g 1.5g N/A
Magnesium 12mg 14mg 0%
Sugar 9.98g 0g N/A
Vitamin K 0.3µg 0µg 0%
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?

ok
ok
is better in case of low diet
Pineapple juice Ham
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
16%
Pineapple juice
44%
Ham
Minerals Daily Need Coverage Score
13%
Pineapple juice
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Pineapple juice
Pineapple juice is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Pineapple juice
Pineapple juice contains less Sodium (difference - 1201mg)
Which food is lower in Saturated fat?
Pineapple juice
Pineapple juice is lower in Saturated fat (difference - 1.802g)
Which food is cheaper?
Pineapple juice
Pineapple juice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 9.98g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 47)
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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.