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.
Detailed nutritional comparison of ham and asparagus is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Ham (Ham, minced) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Ham src
Image of Asparagus src

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, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Ham Asparagus
Protein 25% 35%
Carbohydrates 3% 62%
Fat 72% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Ham or Asparagus .

Note: The specific food items compared are: Ham (Ham, minced) and Asparagus (Asparagus, raw) .

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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.

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