Pineapple vs. Ham
Nutrition comparison of Pineapple and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and ham:
- Ham has 6.1 times less carbohydrates than pineapple.
- Ham has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, pineapple contains more folate.
- Ham is an excellent source of potassium and protein.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and pineapple has 81% less calories than ham - pineapple has 50 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Ham | |
|---|---|---|
| Protein | 4% | 25% |
| Carbohydrates | 94% | 3% |
| Fat | 2% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 6.1 times less carbohydrates than pineapple - pineapple has 13.1g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Pineapple has more dietary fiber than ham - pineapple has 1.4g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 29 times more protein than pineapple - pineapple has 0.54g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and pineapple has 100% less saturated fat than ham - pineapple has 0.01g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Pineapple has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and pineapple does not contain significant amounts.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has more Vitamin C than ham - pineapple has 47.8mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Pineapple and ham contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than pineapple - ham has 26iu of Vitamin D per 100 grams and pineapple does not contain significant amounts.
Vitamin E
Pineapple and ham contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Pineapple and ham contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, pineapple contains more folate. Both pineapple and ham contain significant amounts of pantothenic acid.
| Pineapple | Ham | |
|---|---|---|
| Thiamin | 0.079 MG | 0.712 MG |
| Riboflavin | 0.032 MG | 0.19 MG |
| Niacin | 0.5 MG | 4.162 MG |
| Pantothenic acid | 0.213 MG | 0.18 MG |
| Vitamin B6 | 0.112 MG | 0.26 MG |
| Folate | 18 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Pineapple and ham contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Ham has 172% more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 185% more potassium than pineapple - pineapple has 109mg 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 pineapple per 100 grams.
| Pineapple | Ham | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.31 G |
| Total | 0.017 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than pineapple per 100 grams.
| Pineapple | Ham | |
|---|---|---|
| linoleic acid | 0.023 G | 2.16 G |
| Total | 0.023 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.
Pineapple 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 pineapple or ham contain more calories in 100 grams?Ham is high in calories and pineapple has 80% less calories than ham - pineapple has 50 calories in 100g and ham has 263 calories.
Does pineapple or ham have more carbohydrates?
By weight, ham has 6.1 times fewer carbohydrates than pineapple - pineapple has 13.1g of carbs for 100g and ham has 1.8g of carbohydrates.
Does pineapple or ham contain more potassium?
Ham is a rich source of potassium and it has 190% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and ham has 311mg of potassium.