Grapefruit vs. Ham
Nutrition comparison of Grapefruit and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and ham:
- Grapefruit has signficantly more dietary fiber than ham.
- Grapefruit is an excellent source of Vitamin C.
- Ham has 4.7 times less carbohydrates than grapefruit.
- Ham has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, grapefruit contains more folate.
- Ham is an excellent source of potassium and protein.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and grapefruit has 84% less calories than ham - ham has 263 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Ham | |
|---|---|---|
| Protein | 7% | 25% |
| Carbohydrates | 91% | 3% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 4.7 times less carbohydrates than grapefruit - ham has 1.8g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has signficantly more dietary fiber than ham - grapefruit has 1.6g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than grapefruit - grapefruit has 6.9g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 20 times more protein than grapefruit - ham has 16.3g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Ham is high in saturated fat and grapefruit has 100% less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
cholesterol
Grapefruit has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and grapefruit does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has more Vitamin C than ham - grapefruit has 31.2mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Grapefruit has more Vitamin A than ham - grapefruit has 58ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than grapefruit - ham has 26iu of Vitamin D per 100 grams and grapefruit does not contain significant amounts.
Vitamin E
Ham and grapefruit contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
The B Vitamins
Ham has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, grapefruit contains more folate. Both grapefruit and ham contain significant amounts of pantothenic acid.
| Grapefruit | Ham | |
|---|---|---|
| Thiamin | 0.043 MG | 0.712 MG |
| Riboflavin | 0.031 MG | 0.19 MG |
| Niacin | 0.204 MG | 4.162 MG |
| Pantothenic acid | 0.262 MG | 0.18 MG |
| Vitamin B6 | 0.053 MG | 0.26 MG |
| Folate | 13 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Grapefruit has 120% more calcium than ham - ham has 10mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Ham has 888% more iron than grapefruit - ham has 0.79mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Ham is an excellent source of potassium and it has 130% more potassium than grapefruit - ham has 311mg of potassium per 100 grams and grapefruit has 135mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Ham | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.31 G |
| Total | 0.008 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Ham | |
|---|---|---|
| linoleic acid | 0.029 G | 2.16 G |
| Total | 0.029 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.
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Ham (Ham, minced) .
Grapefruit g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 ham or grapefruit contain more calories in 100 grams?Ham is high in calories and grapefruit has 80% less calories than ham - ham has 263 calories in 100g and grapefruit has 42 calories.
Does ham or grapefruit have more carbohydrates?
By weight, ham has 4.7 times fewer carbohydrates than grapefruit - ham has 1.8g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does ham or grapefruit contain more potassium?
Ham is a rich source of potassium and it has 130% more potassium than grapefruit - ham has 311mg of potassium in 100 grams and grapefruit has 135mg of potassium.