Raisin vs. Ham — In-Depth Nutrition Comparison
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Important differences between raisins and ham
- Raisins have more copper and fiber; however, ham has more vitamin B1, selenium, vitamin B12, zinc, vitamin B3, and vitamin B6.
- Ham's daily need coverage for vitamin B1 is 54% more.
- Raisins are lower in sodium.
- Raisins have a higher glycemic index than ham.
The food varieties used in the comparison are Raisins, seedless 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 | +128.6% |
| Contains more CalciumCalcium | +525% |
| Contains more PotassiumPotassium | +161% |
| Contains more IronIron | +27% |
| Contains more CopperCopper | +302.5% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +453.7% |
| Contains more ZincZinc | +1209.1% |
| Contains more PhosphorusPhosphorus | +94.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin EVitamin E | +108.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +611.3% |
| Contains more Vitamin B2Vitamin B2 | +61.6% |
| Contains more Vitamin B3Vitamin B3 | +425.2% |
| Contains more Vitamin B5Vitamin B5 | +324.2% |
| Contains more Vitamin B6Vitamin B6 | +129.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +666.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.106mg | 0.754mg | 54% |
| Sodium | 11mg | 1203mg | 52% |
| Fructose | 29.68g | 37% | |
| Protein | 3.07g | 20.93g | 36% |
| Selenium | 0.6µg | 19.5µg | 34% |
| Copper | 0.318mg | 0.079mg | 27% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Carbs | 79.18g | 1.5g | 26% |
| Zinc | 0.22mg | 2.88mg | 24% |
| Vitamin B3 | 0.766mg | 4.023mg | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B6 | 0.174mg | 0.4mg | 17% |
| Fiber | 3.7g | 0g | 15% |
| Potassium | 749mg | 287mg | 14% |
| Phosphorus | 101mg | 196mg | 14% |
| Choline | 11.1mg | 85.1mg | 13% |
| Manganese | 0.299mg | 0.054mg | 11% |
| Saturated fat | 0.058g | 1.81g | 8% |
| Calories | 299kcal | 145kcal | 8% |
| Fats | 0.46g | 5.53g | 8% |
| Vitamin B2 | 0.125mg | 0.202mg | 6% |
| Vitamin B5 | 0.095mg | 0.403mg | 6% |
| Monounsaturated fat | 0.051g | 2.62g | 6% |
| Iron | 1.88mg | 1.48mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Calcium | 50mg | 8mg | 4% |
| Magnesium | 32mg | 14mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin C | 2.3mg | 0mg | 3% |
| Polyunsaturated fat | 0.037g | 0.54g | 3% |
| Vitamin K | 3.5µg | 0µg | 3% |
| Vitamin E | 0.12mg | 0.25mg | 1% |
| Starch | 2.7g | 1% | |
| Folate | 5µg | 3µg | 1% |
| Net carbs | 75.48g | 1.5g | N/A |
| Sugar | 59.19g | 0g | N/A |
| Tryptophan | 0.05mg | 0.251mg | 0% |
| Threonine | 0.077mg | 0.931mg | 0% |
| Isoleucine | 0.057mg | 0.918mg | 0% |
| Leucine | 0.096mg | 1.661mg | 0% |
| Lysine | 0.084mg | 1.775mg | 0% |
| Methionine | 0.021mg | 0.553mg | 0% |
| Phenylalanine | 0.065mg | 0.904mg | 0% |
| Valine | 0.083mg | 0.908mg | 0% |
| Histidine | 0.072mg | 0.75mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +5178.7% |
| Contains more ProteinProtein | +581.8% |
| Contains more FatsFats | +1102.2% |
| Contains more WaterWater | +338.6% |
| Contains more OtherOther | +134.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +5037.3% |
| Contains more Poly. FatPolyunsaturated fat | +1359.5% |
