Avocado vs. Ham
Nutrition comparison of Avocado and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and ham:
- Both avocado and ham are high in calories and potassium.
- Avocado has signficantly more Vitamin C than ham.
- Avocado is an excellent source of dietary fiber.
- Ham has 3.7 times less carbohydrates than avocado.
- Ham has more thiamin, niacin and Vitamin B12, however, avocado contains more pantothenic acid and folate.
- Ham is an excellent source of protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and ham are high in calories. Ham has 57% more calories than avocado - avocado has 167 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and heavier in fat compared to ham per calorie. Avocado has a macronutrient ratio of 4:19:77 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Ham | |
|---|---|---|
| Protein | 4% | 25% |
| Carbohydrates | 19% | 3% |
| Fat | 77% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 3.7 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than ham - avocado has 6.8g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Avocado and ham contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 731% more protein than avocado - avocado has 2g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and avocado has 70% less saturated fat than ham - avocado has 2.1g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Avocado has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than ham - avocado has 8.8mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than ham - avocado has 7ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than avocado - ham has 26iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 630% more Vitamin E than ham - avocado has 2mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than ham - avocado has 21ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin and Vitamin B12, however, avocado contains more pantothenic acid and folate. Both avocado and ham contain significant amounts of riboflavin and Vitamin B6.
| Avocado | Ham | |
|---|---|---|
| Thiamin | 0.075 MG | 0.712 MG |
| Riboflavin | 0.143 MG | 0.19 MG |
| Niacin | 1.912 MG | 4.162 MG |
| Pantothenic acid | 1.463 MG | 0.18 MG |
| Vitamin B6 | 0.287 MG | 0.26 MG |
| Folate | 89 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Avocado and ham contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Avocado and ham contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both avocado and ham are high in potassium. Avocado has 63% more potassium than ham - avocado has 507mg 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 avocado per 100 grams.
| Avocado | Ham | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.31 G |
| Total | 0.125 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and ham contain significant amounts of linoleic acid.
| Avocado | Ham | |
|---|---|---|
| linoleic acid | 1.674 G | 2.16 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado or ham contain more calories in 100 grams?Both avocado and ham are high in calories. Ham has 60% more calories than avocado - avocado has 167 calories in 100g and ham has 263 calories.
Does avocado or ham contain more potassium?
Both avocado and ham are high in potassium. Avocado has 60% more potassium than ham - avocado has 507mg of potassium in 100 grams and ham has 311mg of potassium.