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  6. Watermelon vs. Ham

Watermelon vs. Ham — In-Depth Nutrition Comparison

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Significant differences between Watermelon and Ham

  • The amount of Vitamin B1, Selenium, Vitamin B6, Vitamin B12, Phosphorus, Zinc, Vitamin B3, and Iron in Ham is higher than in Watermelon.
  • Ham covers your daily Vitamin B1 needs 60% more than Watermelon.
  • Watermelon contains less Sodium.

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

Infographic

Watermelon 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.
Watermelon
Watermelon
1
:
9
Ham
Ham
Contains less Sodium -99.9%
Contains more Calcium +14.3%
Contains more Iron +516.7%
Contains more Magnesium +40%
Contains more Phosphorus +1681.8%
Contains more Potassium +156.3%
Contains more Zinc +2780%
Contains more Copper +88.1%
Contains more Manganese +42.1%
Contains more Selenium +4775%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains less Sodium -99.9%
Contains more Calcium +14.3%
Contains more Iron +516.7%
Contains more Magnesium +40%
Contains more Phosphorus +1681.8%
Contains more Potassium +156.3%
Contains more Zinc +2780%
Contains more Copper +88.1%
Contains more Manganese +42.1%
Contains more Selenium +4775%

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.
Watermelon
Watermelon
3
:
8
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2184.8%
Contains more Vitamin B2 +861.9%
Contains more Vitamin B3 +2160.1%
Contains more Vitamin B5 +82.4%
Contains more Vitamin B6 +788.9%
Contains more Vitamin B12 +∞%
Equal in Folate - 3
Watermelon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
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 K +∞%
Contains more Vitamin E +400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2184.8%
Contains more Vitamin B2 +861.9%
Contains more Vitamin B3 +2160.1%
Contains more Vitamin B5 +82.4%
Contains more Vitamin B6 +788.9%
Contains more Vitamin B12 +∞%
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon
Watermelon
2
:
3
Ham
Ham
Contains more Carbs +403.3%
Contains more Water +35.1%
Contains more Protein +3331.1%
Contains more Fats +3586.7%
Contains more Other +1720.8%
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 +403.3%
Contains more Water +35.1%
Contains more Protein +3331.1%
Contains more Fats +3586.7%
Contains more Other +1720.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon
Watermelon
1
:
2
Ham
Ham
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +6981.1%
Contains more Polyunsaturated fat +980%
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +6981.1%
Contains more Polyunsaturated fat +980%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon 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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Watermelon Ham Opinion
Net carbs 7.15g 1.5g Watermelon
Protein 0.61g 20.93g Ham
Fats 0.15g 5.53g Ham
Carbs 7.55g 1.5g Watermelon
Calories 30kcal 145kcal Ham
Fructose 3.36g Watermelon
Sugar 6.2g 0g Ham
Fiber 0.4g 0g Watermelon
Calcium 7mg 8mg Ham
Iron 0.24mg 1.48mg Ham
Magnesium 10mg 14mg Ham
Phosphorus 11mg 196mg Ham
Potassium 112mg 287mg Ham
Sodium 1mg 1203mg Watermelon
Zinc 0.1mg 2.88mg Ham
Copper 0.042mg 0.079mg Ham
Manganese 0.038mg 0.054mg Ham
Selenium 0.4µg 19.5µg Ham
Vitamin A 569IU 0IU Watermelon
Vitamin A RAE 28µg 0µg Watermelon
Vitamin E 0.05mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 8.1mg 0mg Watermelon
Vitamin B1 0.033mg 0.754mg Ham
Vitamin B2 0.021mg 0.202mg Ham
Vitamin B3 0.178mg 4.023mg Ham
Vitamin B5 0.221mg 0.403mg Ham
Vitamin B6 0.045mg 0.4mg Ham
Folate 3µg 3µg
Vitamin B12 0µg 0.65µg Ham
Vitamin K 0.1µg 0µg Watermelon
Tryptophan 0.007mg 0.251mg Ham
Threonine 0.027mg 0.931mg Ham
Isoleucine 0.019mg 0.918mg Ham
Leucine 0.018mg 1.661mg Ham
Lysine 0.062mg 1.775mg Ham
Methionine 0.006mg 0.553mg Ham
Phenylalanine 0.015mg 0.904mg Ham
Valine 0.016mg 0.908mg Ham
Histidine 0.006mg 0.75mg Ham
Cholesterol 0mg 53mg Watermelon
Saturated Fat 0.016g 1.81g Watermelon
Monounsaturated Fat 0.037g 2.62g Ham
Polyunsaturated fat 0.05g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Watermelon
45%
Ham
Minerals Daily Need Coverage Score
6%
Watermelon
55%
Ham

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Watermelon
Watermelon is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 1.794g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.4)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 6.2g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 76)
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.