Ham MincedvsSpinach
🎯When to Eat What
Goal-based picks for Ham Minced vs Spinach
Go with Spinach at just 23 kcal per 100g — 91% 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.
Spinach has both iron (2.71mg) and vitamin C (28mg) — 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) — the better pick for muscle growth and recovery.
Spinach is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Spinach provides 558mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Ham Minced | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 263kcal13% | 23kcal1% | +240kcal |
| Protein | 16g33% | 2.9g6% | +13g |
| Total Fat | 21g27% | 0.39g1% | +20g |
| Saturated Fat | 7.2g36% | <0.1g0% | +7.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 70mg23% | 0mg0% | +70mg |
| Carbohydrates | 1.8g1% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 2.2g8% | <0.1g |
| Sugars | 0g | 0.42g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 0mg0% | 28mg31% | <0.1mg |
| Vitamin D | 0.70mcg3% | 0mcg0% | +0.70mcg |
| Vitamin E | 0.27mg2% | 2.0mg14% | <0.1mg |
| Vitamin K | 0mcg0% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.26mg15% | 0.20mg11% | +<0.1mg |
| Vitamin B12 | 0.95mcg40% | 0mcg0% | +0.95mcg |
| Folate | 1.0mcg0% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | 0.71mg59% | <0.1mg7% | +0.63mg |
| Riboflavin (B2) | 0.19mg15% | 0.19mg15% | +<0.1mg |
| Niacin (B3) | 4.2mg26% | 0.72mg5% | +3.4mg |
| 🔶Minerals | |||
| Sodium | 1240mg54% | 79mg3% | +1161mg |
| Calcium | 10mg1% | 99mg8% | <0.1mg |
| Iron | 0.79mg4% | 2.7mg15% | <0.1mg |
| Potassium | 311mg7% | 558mg12% | <0.1mg |
| Phosphorus | 157mg13% | 49mg4% | +108mg |
| Magnesium | 16mg4% | 79mg19% | <0.1mg |
| Zinc | 1.9mg17% | 0.53mg5% | +1.4mg |
| Copper | <0.1mg9% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg1% | 0.90mg39% | <0.1mg |
| Selenium | 20mcg36% | 1.0mcg2% | +19mcg |
🔬Nutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 263 kcal for Ham Minced — that's 1043% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Ham Minced provides more protein with 16.3g versus 2.86g per 100g. In terms of protein-to-calorie efficiency, Spinach offers better value for building and maintaining muscle.
Fat: Spinach is the leaner option with 0.39g of total fat per 100g compared to 20.7g. Spinach has less saturated fat (0.063g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach: 469mcg vs 0mcg), Vitamin C (Spinach: 28.1mg vs 0mg), Vitamin D (Ham Minced: 0.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Spinach: 0.897mg vs 0.031mg), Selenium (Ham Minced: 20mcg vs 1mcg), Sodium (Ham Minced: 1240mg vs 79mg).
Diet Suitability: Both fit a low-carb or keto diet. Spinach fits a low-fat diet. Spinach fits a low-sodium diet.