Ham vs. Asparagus
Nutrition comparison of Ham and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ham
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ham and asparagus:
- Both asparagus and ham are high in potassium.
- Asparagus is a great source of dietary fiber and iron.
- Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, asparagus contains more folate.
- Ham is an excellent source of protein.
USDA sources for nutritional information: Ham (Ham, minced) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and asparagus has 92% less calories than ham - asparagus has 20 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, ham is lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Ham has a macronutrient ratio of 25:3:72 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ham | Asparagus | |
|---|---|---|
| Protein | 25% | 34% |
| Carbohydrates | 3% | 61% |
| Fat | 72% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and ham are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than ham - asparagus has 2.1g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 640% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and asparagus has 99% less saturated fat than ham - asparagus has 0.04g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Asparagus has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than ham - asparagus has 5.6mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than ham - asparagus has 38ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than asparagus - ham has 26iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and ham contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than ham - asparagus has 41.6ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, asparagus contains more folate. Both ham and asparagus contain significant amounts of riboflavin and pantothenic acid.
| Ham | Asparagus | |
|---|---|---|
| Thiamin | 0.712 MG | 0.143 MG |
| Riboflavin | 0.19 MG | 0.141 MG |
| Niacin | 4.162 MG | 0.978 MG |
| Pantothenic acid | 0.18 MG | 0.274 MG |
| Vitamin B6 | 0.26 MG | 0.091 MG |
| Folate | 1 UG | 52 UG |
| Vitamin B12 | 0.95 UG | ~ |
Minerals
calcium
Asparagus has 140% more calcium than ham - asparagus has 24mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Asparagus is a great source of iron and it has 171% more iron than ham - asparagus has 2.1mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both asparagus and ham are high in potassium. Ham has 54% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams.
| Ham | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.31 G | 0.01 G |
| Total | 0.31 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than asparagus per 100 grams.
| Ham | Asparagus | |
|---|---|---|
| linoleic acid | 2.16 G | 0.04 G |
| Total | 2.16 G | 0.04 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.
Ham g
()
|
Daily Values (%) |
Asparagus 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 asparagus or ham contain more calories in 100 grams?Ham is high in calories and asparagus has 90% less calories than ham - asparagus has 20 calories in 100g and ham has 263 calories.
Is asparagus or ham better for protein?
Ham is a fantastic source of protein and it has 640% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and ham has 16.3g of protein.
Does asparagus or ham have more carbohydrates?
By weight, both asparagus and ham are low in carbohydrates - asparagus has 3.9g of carbs for 100g and ham has 1.8g of carbohydrates.
Does asparagus or ham contain more potassium?
Both asparagus and ham are high in potassium. Ham has 50% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and ham has 311mg of potassium.