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  6. Khorasan wheat vs. Ham

Khorasan wheat vs. Ham — In-Depth Nutrition Comparison

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Important differences between khorasan wheat and ham

  • Khorasan wheat has more manganese, selenium, copper, fiber, iron, magnesium, and phosphorus; however, ham has more vitamin B1.
  • Khorasan wheat's daily need coverage for manganese is 117% more.
  • Khorasan wheat is lower in sodium.
  • Khorasan wheat has a higher glycemic index than ham.

The food varieties used in the comparison are Wheat, KAMUT khorasan, uncooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +828.6%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +154.7%
Contains more CopperCopper +540.5%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +85.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +4964.8%
Contains more SeleniumSelenium +317.9%

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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +144%
Contains more Vitamin B3Vitamin B3 +58.5%
Contains more Vitamin B5Vitamin B5 +135.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +33.2%
Contains more Vitamin B6Vitamin B6 +54.4%
Contains more CholineCholine +229.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Ham DV% diff.
Manganese 2.735mg 0.054mg 117%
Selenium 81.5µg 19.5µg 113%
Sodium 5mg 1203mg 52%
Copper 0.506mg 0.079mg 47%
Fiber 11.1g 0g 44%
Iron 3.77mg 1.48mg 29%
Magnesium 130mg 14mg 28%
Vitamin B12 0.65µg 27%
Phosphorus 364mg 196mg 24%
Carbs 70.58g 1.5g 23%
Starch 52.41g 22%
Cholesterol 0mg 53mg 18%
Vitamin B1 0.566mg 0.754mg 16%
Vitamin B3 6.375mg 4.023mg 15%
Protein 14.54g 20.93g 13%
Vitamin B5 0.949mg 0.403mg 11%
Vitamin B6 0.259mg 0.4mg 11%
Choline 25.8mg 85.1mg 11%
Calories 337kcal 145kcal 10%
Saturated fat 0.196g 1.81g 7%
Zinc 3.68mg 2.88mg 7%
Monounsaturated fat 0.213g 2.62g 6%
Fats 2.13g 5.53g 5%
Vitamin D 32IU 4%
Vitamin D 0.8µg 4%
Potassium 403mg 287mg 3%
Vitamin K 1.8µg 0µg 2%
Vitamin E 0.61mg 0.25mg 2%
Calcium 22mg 8mg 1%
Folate 3µg 1%
Vitamin B2 0.184mg 0.202mg 1%
Polyunsaturated fat 0.621g 0.54g 1%
Net carbs 59.48g 1.5g N/A
Sugar 7.84g 0g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.005g N/A
Tryptophan 0.13mg 0.251mg 0%
Threonine 0.442mg 0.931mg 0%
Isoleucine 0.566mg 0.918mg 0%
Leucine 1.112mg 1.661mg 0%
Lysine 0.416mg 1.775mg 0%
Methionine 0.251mg 0.553mg 0%
Phenylalanine 0.772mg 0.904mg 0%
Valine 0.687mg 0.908mg 0%
Histidine 0.379mg 0.75mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +4605.3%
Contains more ProteinProtein +43.9%
Contains more FatsFats +159.6%
Contains more WaterWater +511.3%
Contains more OtherOther +160.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Ham
Ham
1
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 -89.2%
Contains more Poly. FatPolyunsaturated fat +15%
Contains more Mono. FatMonounsaturated fat +1130%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.