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  6. Sweet potato vs. Ham

Sweet potato vs. Ham — In-Depth Nutrition Comparison

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Differences between Sweet potato and Ham

  • Sweet potato has more Vitamin A RAE, while Ham has more Vitamin B1, Selenium, Vitamin B12, Zinc, Vitamin B3, Phosphorus, and Vitamin B6.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% higher.
  • The amount of Sodium in Sweet potato is lower.

The food types used in this comparison are Sweet potato, raw, unprepared and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
6
:
4
Ham
Ham
Contains more Calcium +275%
Contains more Magnesium +78.6%
Contains more Potassium +17.4%
Contains less Sodium -95.4%
Contains more Copper +91.1%
Contains more Manganese +377.8%
Contains more Iron +142.6%
Contains more Phosphorus +317%
Contains more Zinc +860%
Contains more Selenium +3150%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 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 +275%
Contains more Magnesium +78.6%
Contains more Potassium +17.4%
Contains less Sodium -95.4%
Contains more Copper +91.1%
Contains more Manganese +377.8%
Contains more Iron +142.6%
Contains more Phosphorus +317%
Contains more Zinc +860%
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.
Sweet potato
Sweet potato
6
:
6
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +98.5%
Contains more Folate +266.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +866.7%
Contains more Vitamin B2 +231.1%
Contains more Vitamin B3 +622.3%
Contains more Vitamin B6 +91.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.25
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 Vitamin B5 +98.5%
Contains more Folate +266.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +866.7%
Contains more Vitamin B2 +231.1%
Contains more Vitamin B3 +622.3%
Contains more Vitamin B6 +91.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Ham
Ham
Contains more Carbs +1241.3%
Contains more Water +14.2%
Contains more Protein +1233.1%
Contains more Fats +10960%
Contains more Other +345.9%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +1241.3%
Contains more Water +14.2%
Contains more Protein +1233.1%
Contains more Fats +10960%
Contains more Other +345.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Ham
Ham
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +261900%
Contains more Polyunsaturated fat +3757.1%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +261900%
Contains more Polyunsaturated fat +3757.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Ham
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Ham Opinion
Net carbs 17.12g 1.5g Sweet potato
Protein 1.57g 20.93g Ham
Fats 0.05g 5.53g Ham
Carbs 20.12g 1.5g Sweet potato
Calories 86kcal 145kcal Ham
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 0g Ham
Fiber 3g 0g Sweet potato
Calcium 30mg 8mg Sweet potato
Iron 0.61mg 1.48mg Ham
Magnesium 25mg 14mg Sweet potato
Phosphorus 47mg 196mg Ham
Potassium 337mg 287mg Sweet potato
Sodium 55mg 1203mg Sweet potato
Zinc 0.3mg 2.88mg Ham
Copper 0.151mg 0.079mg Sweet potato
Manganese 0.258mg 0.054mg Sweet potato
Selenium 0.6µg 19.5µg Ham
Vitamin A 14187IU 0IU Sweet potato
Vitamin A RAE 709µg 0µg Sweet potato
Vitamin E 0.26mg 0.25mg Sweet potato
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 2.4mg 0mg Sweet potato
Vitamin B1 0.078mg 0.754mg Ham
Vitamin B2 0.061mg 0.202mg Ham
Vitamin B3 0.557mg 4.023mg Ham
Vitamin B5 0.8mg 0.403mg Sweet potato
Vitamin B6 0.209mg 0.4mg Ham
Folate 11µg 3µg Sweet potato
Vitamin B12 0µg 0.65µg Ham
Vitamin K 1.8µg 0µg Sweet potato
Tryptophan 0.031mg 0.251mg Ham
Threonine 0.083mg 0.931mg Ham
Isoleucine 0.055mg 0.918mg Ham
Leucine 0.092mg 1.661mg Ham
Lysine 0.066mg 1.775mg Ham
Methionine 0.029mg 0.553mg Ham
Phenylalanine 0.089mg 0.904mg Ham
Valine 0.086mg 0.908mg Ham
Histidine 0.031mg 0.75mg Ham
Cholesterol 0mg 53mg Sweet potato
Saturated Fat 0.018g 1.81g Sweet potato
Monounsaturated Fat 0.001g 2.62g Ham
Polyunsaturated fat 0.014g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
45%
Ham
Minerals Daily Need Coverage Score
20%
Sweet potato
55%
Ham

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 1148mg)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.792g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 70)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.