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  6. Ham vs. Chickpeas

Ham vs. Chickpeas — In-Depth Nutrition Comparison

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Differences between Ham and Chickpeas

  • Ham has more Vitamin B1, Selenium, Vitamin B12, Vitamin B3, and Vitamin B6, while Chickpeas has more Manganese, Folate, Fiber, and Copper.
  • Ham's daily need coverage for Vitamin B1 is 53% higher.
  • The amount of Sodium in Chickpeas is lower.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Ham vs Chickpeas infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
3
:
7
Chickpeas
Chickpeas
Contains more Phosphorus +16.7%
Contains more Zinc +88.2%
Contains more Selenium +427%
Contains more Calcium +512.5%
Contains more Iron +95.3%
Contains more Magnesium +242.9%
Contains less Sodium -99.4%
Contains more Copper +345.6%
Contains more Manganese +1807.4%
Equal in Potassium - 291
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Phosphorus +16.7%
Contains more Zinc +88.2%
Contains more Selenium +427%
Contains more Calcium +512.5%
Contains more Iron +95.3%
Contains more Magnesium +242.9%
Contains less Sodium -99.4%
Contains more Copper +345.6%
Contains more Manganese +1807.4%
Equal in Potassium - 291

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
7
:
5
Chickpeas
Chickpeas
Contains more Vitamin D +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +220.6%
Contains more Vitamin B3 +664.8%
Contains more Vitamin B5 +40.9%
Contains more Vitamin B6 +187.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Folate +5633.3%
Contains more Vitamin K +∞%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +220.6%
Contains more Vitamin B3 +664.8%
Contains more Vitamin B5 +40.9%
Contains more Vitamin B6 +187.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Folate +5633.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Chickpeas
Chickpeas
Contains more Protein +136.2%
Contains more Fats +113.5%
Contains more Water +12.4%
Contains more Other +375%
Contains more Carbs +1728%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +136.2%
Contains more Fats +113.5%
Contains more Water +12.4%
Contains more Other +375%
Contains more Carbs +1728%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +349.4%
Contains less Saturated Fat -85.1%
Contains more Polyunsaturated fat +114.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +349.4%
Contains less Saturated Fat -85.1%
Contains more Polyunsaturated fat +114.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Chickpeas
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Chickpeas Opinion
Net carbs 1.5g 19.82g Chickpeas
Protein 20.93g 8.86g Ham
Fats 5.53g 2.59g Ham
Carbs 1.5g 27.42g Chickpeas
Calories 145kcal 164kcal Chickpeas
Sugar 0g 4.8g Ham
Fiber 0g 7.6g Chickpeas
Calcium 8mg 49mg Chickpeas
Iron 1.48mg 2.89mg Chickpeas
Magnesium 14mg 48mg Chickpeas
Phosphorus 196mg 168mg Ham
Potassium 287mg 291mg Chickpeas
Sodium 1203mg 7mg Chickpeas
Zinc 2.88mg 1.53mg Ham
Copper 0.079mg 0.352mg Chickpeas
Manganese 0.054mg 1.03mg Chickpeas
Selenium 19.5µg 3.7µg Ham
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.25mg 0.35mg Chickpeas
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.754mg 0.116mg Ham
Vitamin B2 0.202mg 0.063mg Ham
Vitamin B3 4.023mg 0.526mg Ham
Vitamin B5 0.403mg 0.286mg Ham
Vitamin B6 0.4mg 0.139mg Ham
Folate 3µg 172µg Chickpeas
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 4µg Chickpeas
Tryptophan 0.251mg 0.085mg Ham
Threonine 0.931mg 0.329mg Ham
Isoleucine 0.918mg 0.38mg Ham
Leucine 1.661mg 0.631mg Ham
Lysine 1.775mg 0.593mg Ham
Methionine 0.553mg 0.116mg Ham
Phenylalanine 0.904mg 0.475mg Ham
Valine 0.908mg 0.372mg Ham
Histidine 0.75mg 0.244mg Ham
Cholesterol 53mg 0mg Chickpeas
Saturated Fat 1.81g 0.269g Chickpeas
Monounsaturated Fat 2.62g 0.583g Ham
Polyunsaturated fat 0.54g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
21%
Chickpeas
Minerals Daily Need Coverage Score
55%
Ham
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 36)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 1196mg)
Which food is lower in Cholesterol?
Chickpeas
Chickpeas is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 1.541g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.