Apple vs. Ham
Nutrition comparison of Apple and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and ham:
- Apple is a great source of dietary fiber.
- Ham has 6.5 times less carbohydrates than apple.
- Ham has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, apple contains more folate.
- Ham is an excellent source of potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and apple has 80% less calories than ham - apple has 52 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Apple has a macronutrient ratio of 2:96:3 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Ham | |
|---|---|---|
| Protein | 2% | 25% |
| Carbohydrates | 96% | 3% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 6.5 times less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than ham - apple has 2.4g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than apple - apple has 10.4g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 61 times more protein than apple - apple has 0.26g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and apple has 100% less saturated fat than ham - apple has 0.03g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Apple has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than ham - apple has 4.6mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Apple and ham contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than apple - ham has 26iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Apple and ham contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Apple and ham contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, apple contains more folate.
| Apple | Ham | |
|---|---|---|
| Thiamin | 0.017 MG | 0.712 MG |
| Riboflavin | 0.026 MG | 0.19 MG |
| Niacin | 0.091 MG | 4.162 MG |
| Pantothenic acid | 0.061 MG | 0.18 MG |
| Vitamin B6 | 0.041 MG | 0.26 MG |
| Folate | 3 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Apple and ham contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Ham has 558% more iron than apple - apple has 0.12mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 191% more potassium than apple - apple has 107mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Ham | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.31 G |
| Total | 0.009 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than apple per 100 grams.
| Apple | Ham | |
|---|---|---|
| linoleic acid | 0.043 G | 2.16 G |
| Total | 0.043 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Apple g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does apple or ham contain more calories in 100 grams?Ham is high in calories and apple has 80% less calories than ham - apple has 52 calories in 100g and ham has 263 calories.
Does apple or ham have more carbohydrates?
By weight, ham has 6.5 times fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and ham has 1.8g of carbohydrates.
Does apple or ham contain more potassium?
Ham is a rich source of potassium and it has 190% more potassium than apple - apple has 107mg of potassium in 100 grams and ham has 311mg of potassium.