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  6. Garlic powder vs. Ham

Garlic powder vs. Ham — In-Depth Nutrition Comparison

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The main differences between garlic powder and ham

  • Garlic powder has more vitamin B6, iron, copper, manganese, fiber, phosphorus, and potassium; however, ham has more vitamin B12 and vitamin B1.
  • Daily need coverage for vitamin B6 for garlic powder is 96% higher.
  • Garlic powder is lower in sodium.

Food types used in this article are Spices, garlic powder and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Ham
Ham
0
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 MagnesiumMagnesium +450%
Contains more CalciumCalcium +887.5%
Contains more PotassiumPotassium +315.7%
Contains more IronIron +281.8%
Contains more CopperCopper +574.7%
Contains more PhosphorusPhosphorus +111.2%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +1713%
Contains more SeleniumSelenium +22.6%
~equal in Zinc ~2.88mg

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Ham
Ham
6
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 EVitamin E +168%
Contains more Vitamin B5Vitamin B5 +84.4%
Contains more Vitamin B6Vitamin B6 +313.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +405.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +26.1%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Ham DV% diff.
Vitamin B6 1.654mg 0.4mg 96%
Iron 5.65mg 1.48mg 52%
Sodium 60mg 1203mg 50%
Copper 0.533mg 0.079mg 50%
Manganese 0.979mg 0.054mg 40%
Fiber 9g 0g 36%
Phosphorus 414mg 196mg 31%
Potassium 1193mg 287mg 27%
Vitamin B12 0µg 0.65µg 27%
Vitamin B1 0.435mg 0.754mg 27%
Carbs 72.73g 1.5g 24%
Vitamin B3 0.796mg 4.023mg 20%
Cholesterol 0mg 53mg 18%
Magnesium 77mg 14mg 15%
Folate 47µg 3µg 11%
Protein 16.55g 20.93g 9%
Calories 331kcal 145kcal 9%
Selenium 23.9µg 19.5µg 8%
Calcium 79mg 8mg 7%
Saturated fat 0.249g 1.81g 7%
Vitamin B5 0.743mg 0.403mg 7%
Fats 0.73g 5.53g 7%
Monounsaturated fat 0.115g 2.62g 6%
Vitamin B2 0.141mg 0.202mg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Vitamin E 0.67mg 0.25mg 3%
Choline 67.5mg 85.1mg 3%
Polyunsaturated fat 0.178g 0.54g 2%
Zinc 2.99mg 2.88mg 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 63.73g 1.5g N/A
Sugar 2.43g 0g N/A
Vitamin K 0.4µg 0µg 0%
Tryptophan 0.121mg 0.251mg 0%
Threonine 0.374mg 0.931mg 0%
Isoleucine 0.414mg 0.918mg 0%
Leucine 0.728mg 1.661mg 0%
Lysine 0.768mg 1.775mg 0%
Methionine 0.111mg 0.553mg 0%
Phenylalanine 0.525mg 0.904mg 0%
Valine 0.667mg 0.908mg 0%
Histidine 0.263mg 0.75mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Ham
Ham
4
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 +4748.7%
Contains more ProteinProtein +26.5%
Contains more FatsFats +657.5%
Contains more WaterWater +949.1%
Contains more OtherOther +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 -86.2%
Contains more Mono. FatMonounsaturated fat +2178.3%
Contains more Poly. FatPolyunsaturated fat +203.4%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.