Ham MincedvsKale Raw
ðŊWhen to Eat What
Goal-based picks for Ham Minced vs Kale Raw
Go with Kale Raw at just 35 kcal per 100g â 87% fewer calories.
Ham Minced will keep you satisfied longer with 16.3g protein, 20.7g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Kale Raw has both iron (1.6mg) and vitamin C (93mg) â vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Ham Minced packs 16.3g of protein per 100g (25% of calories from protein) â the better pick for muscle growth and recovery.
Kale Raw provides 254mg of calcium per 100g â a much better source for bone health.
Kale Raw delivers 93mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Ham Minced | Kale Raw | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 263kcal13% | 35kcal2% | +228kcal |
| Protein | 16g33% | 2.9g6% | +13g |
| Total Fat | 21g27% | 1.5g2% | +19g |
| Saturated Fat | 7.2g36% | â | â |
| Cholesterol | 70mg23% | â | â |
| Carbohydrates | 1.8g1% | 4.4g2% | <0.1g |
| Dietary Fiber | 0g0% | 4.1g15% | <0.1g |
| Sugars | 0g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 241mcg27% | <0.1mcg |
| Vitamin C | 0mg0% | 93mg104% | <0.1mg |
| Vitamin D | 0.70mcg3% | â | â |
| Vitamin E | 0.27mg2% | 0.66mg4% | <0.1mg |
| Vitamin K | 0mcg0% | 390mcg325% | <0.1mcg |
| Vitamin B6 | 0.26mg15% | 0.15mg9% | +0.11mg |
| Vitamin B12 | 0.95mcg40% | â | â |
| Folate | 1.0mcg0% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | 0.71mg59% | 0.11mg9% | +0.60mg |
| Riboflavin (B2) | 0.19mg15% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 4.2mg26% | 1.2mg7% | +3.0mg |
| ðķMinerals | |||
| Sodium | 1240mg54% | 53mg2% | +1187mg |
| Calcium | 10mg1% | 254mg20% | <0.1mg |
| Iron | 0.79mg4% | 1.6mg9% | <0.1mg |
| Potassium | 311mg7% | 348mg7% | <0.1mg |
| Phosphorus | 157mg13% | 55mg4% | +102mg |
| Magnesium | 16mg4% | 33mg8% | <0.1mg |
| Zinc | 1.9mg17% | 0.39mg4% | +1.5mg |
| Copper | <0.1mg9% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg1% | 0.92mg40% | <0.1mg |
| Selenium | 20mcg36% | â | â |
ðŽNutritional Analysis
Calories: Kale Raw is significantly lower in calories at just 35 kcal per 100g compared to 263 kcal for Ham Minced â that's 651% fewer calories, making Kale Raw the better choice for calorie-conscious diets.
Protein: Ham Minced provides more protein with 16.3g versus 2.92g per 100g. In terms of protein-to-calorie efficiency, Kale Raw offers better value for building and maintaining muscle.
Fat: Kale Raw is the leaner option with 1.49g of total fat per 100g compared to 20.7g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale Raw: 241mcg vs 0mcg), Vitamin C (Kale Raw: 93.4mg vs 0mg), Vitamin K (Kale Raw: 390mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Kale Raw: 0.92mg vs 0.031mg), Calcium (Kale Raw: 254mg vs 10mg), Sodium (Ham Minced: 1240mg vs 53mg).
Diet Suitability: Both fit a low-carb or keto diet. Kale Raw fits a low-fat diet. Kale Raw fits a low-sodium diet.