Ham MincedvsKiwifruit Green
🎯When to Eat What
Goal-based picks for Ham Minced vs Kiwifruit Green
Go with Kiwifruit Green at just 58 kcal per 100g — 78% fewer calories.
Ham Minced will keep you satisfied longer with 16.3g protein, 20.7g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Ham Minced packs 16.3g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Ham Minced provides 311mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Kiwifruit Green delivers 75mg of vitamin C per 100g — great for immune function and skin health.
Ham Minced has only 2g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Ham Minced | Kiwifruit Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 263kcal13% | 58kcal3% | +205kcal |
| Protein | 16g33% | 1.1g2% | +15g |
| Total Fat | 21g27% | 0.44g1% | +20g |
| Saturated Fat | 7.2g36% | — | — |
| Cholesterol | 70mg23% | — | — |
| Carbohydrates | 1.8g1% | 14g5% | <0.1g |
| Dietary Fiber | 0g0% | 3.0g11% | <0.1g |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 4.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 75mg83% | <0.1mg |
| Vitamin D | 0.70mcg3% | — | — |
| Vitamin E | 0.27mg2% | 1.3mg9% | <0.1mg |
| Vitamin K | 0mcg0% | 40mcg34% | <0.1mcg |
| Vitamin B6 | 0.26mg15% | <0.1mg4% | +0.20mg |
| Vitamin B12 | 0.95mcg40% | — | — |
| Folate | 1.0mcg0% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | 0.71mg59% | <0.1mg2% | +0.68mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg2% | +0.17mg |
| Niacin (B3) | 4.2mg26% | 0.37mg2% | +3.8mg |
| 🔶Minerals | |||
| Sodium | 1240mg54% | 5.0mg0% | +1235mg |
| Calcium | 10mg1% | 35mg3% | <0.1mg |
| Iron | 0.79mg4% | 0.24mg1% | +0.55mg |
| Potassium | 311mg7% | 198mg4% | +113mg |
| Phosphorus | 157mg13% | 34mg3% | +123mg |
| Magnesium | 16mg4% | 16mg4% | +0.30mg |
| Zinc | 1.9mg17% | 0.14mg1% | +1.8mg |
| Copper | <0.1mg9% | 0.13mg15% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg3% | <0.1mg |
| Selenium | 20mcg36% | 0.20mcg0% | +20mcg |
🔬Nutritional Analysis
Calories: Kiwifruit Green is significantly lower in calories at just 58 kcal per 100g compared to 263 kcal for Ham Minced — that's 353% fewer calories, making Kiwifruit Green the better choice for calorie-conscious diets.
Protein: Ham Minced provides more protein with 16.3g versus 1.06g per 100g. In terms of protein-to-calorie efficiency, Ham Minced offers better value for building and maintaining muscle.
Fat: Kiwifruit Green is the leaner option with 0.44g of total fat per 100g compared to 20.7g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kiwifruit Green: 4mcg vs 0mcg), Vitamin C (Kiwifruit Green: 74.7mg vs 0mg), Vitamin K (Kiwifruit Green: 40.3mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 5mg), Selenium (Ham Minced: 20mcg vs 0.2mcg), Zinc (Ham Minced: 1.9mg vs 0.14mg).
Diet Suitability: Ham Minced fits a low-carb or keto diet. Kiwifruit Green fits a low-fat diet. Kiwifruit Green fits a low-sodium diet.