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Barley vs. Ham — In-Depth Nutrition Comparison

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How are Barley and Ham different?

  • Barley is richer in Manganese, Fiber, Copper, Selenium, Magnesium, Iron, and Phosphorus, while Ham is higher in Vitamin B12.
  • Barley covers your daily need of Manganese 82% more than Ham.
  • Barley is lower in Sodium.

Barley, hulled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Barley vs Ham 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.
Barley
9
:
1
Ham
Contains more Calcium +312.5%
Contains more Iron +143.2%
Contains more Magnesium +850%
Contains more Phosphorus +34.7%
Contains more Potassium +57.5%
Contains less Sodium -99%
Contains more Copper +530.4%
Contains more Manganese +3498.1%
Contains more Selenium +93.3%
Equal in Zinc - 2.88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +312.5%
Contains more Iron +143.2%
Contains more Magnesium +850%
Contains more Phosphorus +34.7%
Contains more Potassium +57.5%
Contains less Sodium -99%
Contains more Copper +530.4%
Contains more Manganese +3498.1%
Contains more Selenium +93.3%
Equal in Zinc - 2.88

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.
Barley
6
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +128%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B3 +14.4%
Contains more Folate +533.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +25.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +128%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B3 +14.4%
Contains more Folate +533.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +25.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
1
:
4
Ham
Contains more Carbs +4798.7%
Contains more Protein +67.7%
Contains more Fats +140.4%
Contains more Water +616.8%
Contains more Other +90%
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Carbs +4798.7%
Contains more Protein +67.7%
Contains more Fats +140.4%
Contains more Water +616.8%
Contains more Other +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
2
:
1
Ham
Contains less Saturated Fat -73.4%
Contains more Polyunsaturated fat +105.2%
Contains more Monounsaturated Fat +788.1%
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -73.4%
Contains more Polyunsaturated fat +105.2%
Contains more Monounsaturated Fat +788.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Barley Ham
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley Ham Opinion
Net carbs 56.18g 1.5g Barley
Protein 12.48g 20.93g Ham
Fats 2.3g 5.53g Ham
Carbs 73.48g 1.5g Barley
Calories 354kcal 145kcal Barley
Sugar 0.8g 0g Ham
Fiber 17.3g 0g Barley
Calcium 33mg 8mg Barley
Iron 3.6mg 1.48mg Barley
Magnesium 133mg 14mg Barley
Phosphorus 264mg 196mg Barley
Potassium 452mg 287mg Barley
Sodium 12mg 1203mg Barley
Zinc 2.77mg 2.88mg Ham
Copper 0.498mg 0.079mg Barley
Manganese 1.943mg 0.054mg Barley
Selenium 37.7µg 19.5µg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.25mg Barley
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.646mg 0.754mg Ham
Vitamin B2 0.285mg 0.202mg Barley
Vitamin B3 4.604mg 4.023mg Barley
Vitamin B5 0.282mg 0.403mg Ham
Vitamin B6 0.318mg 0.4mg Ham
Folate 19µg 3µg Barley
Vitamin B12 0µg 0.65µg Ham
Choline 85.1mg Ham
Vitamin K 2.2µg 0µg Barley
Tryptophan 0.208mg 0.251mg Ham
Threonine 0.424mg 0.931mg Ham
Isoleucine 0.456mg 0.918mg Ham
Leucine 0.848mg 1.661mg Ham
Lysine 0.465mg 1.775mg Ham
Methionine 0.24mg 0.553mg Ham
Phenylalanine 0.7mg 0.904mg Ham
Valine 0.612mg 0.908mg Ham
Histidine 0.281mg 0.75mg Ham
Cholesterol 0mg 53mg Barley
Saturated Fat 0.482g 1.81g Barley
Monounsaturated Fat 0.295g 2.62g Ham
Polyunsaturated fat 1.108g 0.54g Barley

Which food is preferable for your diet?

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

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
34%
Barley
45%
Ham
Minerals Daily Need Coverage Score
110%
Barley
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.8g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 1191mg)
Which food is lower in Cholesterol?
Barley
Barley is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 1.328g)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.