Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Ham

Sweet potato vs. Ham — In-Depth Nutrition Comparison

Compare

Differences between sweet potato and ham

  • Sweet potato has more vitamin A, 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 is 284% higher.
  • The amount of sodium in sweet potato is lower.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of sweet potato is 70.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Ham
Ham
4
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 +78.6%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +17.4%
Contains more CopperCopper +91.1%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +377.8%
Contains more IronIron +142.6%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +317%
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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Ham
Ham
7
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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +98.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +231.1%
Contains more Vitamin B3Vitamin B3 +622.3%
Contains more Vitamin B6Vitamin B6 +91.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +591.9%
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Sweet potato Ham DV% diff.
Vitamin A 709µg 0µg 79%
Vitamin B1 0.078mg 0.754mg 56%
Sodium 55mg 1203mg 50%
Protein 1.57g 20.93g 39%
Selenium 0.6µg 19.5µg 34%
Vitamin B12 0µg 0.65µg 27%
Zinc 0.3mg 2.88mg 23%
Vitamin B3 0.557mg 4.023mg 22%
Phosphorus 47mg 196mg 21%
Cholesterol 0mg 53mg 18%
Vitamin B6 0.209mg 0.4mg 15%
Choline 12.3mg 85.1mg 13%
Fiber 3g 0g 12%
Vitamin B2 0.061mg 0.202mg 11%
Iron 0.61mg 1.48mg 11%
Manganese 0.258mg 0.054mg 9%
Copper 0.151mg 0.079mg 8%
Saturated fat 0.018g 1.81g 8%
Vitamin B5 0.8mg 0.403mg 8%
Fats 0.05g 5.53g 8%
Monounsaturated fat 0.001g 2.62g 7%
Carbs 20.12g 1.5g 6%
Starch 12.65g 5%
Vitamin D 0IU 32IU 4%
Vitamin D 0µg 0.8µg 4%
Polyunsaturated fat 0.014g 0.54g 4%
Calories 86kcal 145kcal 3%
Vitamin C 2.4mg 0mg 3%
Magnesium 25mg 14mg 3%
Vitamin K 1.8µg 0µg 2%
Folate 11µg 3µg 2%
Calcium 30mg 8mg 2%
Fructose 0.7g 1%
Potassium 337mg 287mg 1%
Net carbs 17.12g 1.5g N/A
Sugar 4.18g 0g N/A
Vitamin E 0.26mg 0.25mg 0%
Tryptophan 0.031mg 0.251mg 0%
Threonine 0.083mg 0.931mg 0%
Isoleucine 0.055mg 0.918mg 0%
Leucine 0.092mg 1.661mg 0%
Lysine 0.066mg 1.775mg 0%
Methionine 0.029mg 0.553mg 0%
Phenylalanine 0.089mg 0.904mg 0%
Valine 0.086mg 0.908mg 0%
Histidine 0.031mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +1241.3%
Contains more WaterWater +14.2%
Contains more ProteinProtein +1233.1%
Contains more FatsFats +10960%
Contains more OtherOther +345.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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%
Contains more Mono. FatMonounsaturated fat +261900%
Contains more Poly. FatPolyunsaturated fat +3757.1%

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.