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  6. Chickpea raw vs. Ham

Chickpea raw vs. Ham — In-Depth Nutrition Comparison

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Significant differences between Chickpea raw and Ham

  • Chickpea raw has more Manganese, Folate, Copper, Fiber, Iron, and Vitamin B5, however, Ham is richer in Selenium, Vitamin B12, and Vitamin B1.
  • Chickpea raw covers your daily Manganese needs 924% more than Ham.
  • Chickpea raw contains less Sodium.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Chickpea raw 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.
Chickpea raw
Chickpea raw
8
:
2
Ham
Ham
Contains more Calcium +612.5%
Contains more Iron +191.2%
Contains more Magnesium +464.3%
Contains more Phosphorus +28.6%
Contains more Potassium +150.2%
Contains less Sodium -98%
Contains more Copper +730.4%
Contains more Manganese +39355.6%
Contains more Selenium +∞%
Equal in Zinc - 2.88
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +612.5%
Contains more Iron +191.2%
Contains more Magnesium +464.3%
Contains more Phosphorus +28.6%
Contains more Potassium +150.2%
Contains less Sodium -98%
Contains more Copper +730.4%
Contains more Manganese +39355.6%
Contains more Selenium +∞%
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.
Chickpea raw
Chickpea raw
8
:
4
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +228%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +33.8%
Contains more Folate +18466.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +58.1%
Contains more Vitamin B3 +161.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +228%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +33.8%
Contains more Folate +18466.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +58.1%
Contains more Vitamin B3 +161.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
3
Ham
Ham
Contains more Carbs +4096.7%
Contains more Water +781.1%
Contains more Other +52.8%
Equal in Protein - 20.93
Equal in Fats - 5.53
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
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
Contains more Carbs +4096.7%
Contains more Water +781.1%
Contains more Other +52.8%
Equal in Protein - 20.93
Equal in Fats - 5.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
1
Ham
Ham
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +405.7%
Contains more Monounsaturated Fat +90.3%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +405.7%
Contains more Monounsaturated Fat +90.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea raw 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 ok

All nutrients comparison - raw data values

Nutrient Chickpea raw Ham Opinion
Net carbs 50.75g 1.5g Chickpea raw
Protein 20.47g 20.93g Ham
Fats 6.04g 5.53g Chickpea raw
Carbs 62.95g 1.5g Chickpea raw
Calories 378kcal 145kcal Chickpea raw
Sugar 10.7g 0g Ham
Fiber 12.2g 0g Chickpea raw
Calcium 57mg 8mg Chickpea raw
Iron 4.31mg 1.48mg Chickpea raw
Magnesium 79mg 14mg Chickpea raw
Phosphorus 252mg 196mg Chickpea raw
Potassium 718mg 287mg Chickpea raw
Sodium 24mg 1203mg Chickpea raw
Zinc 2.76mg 2.88mg Ham
Copper 0.656mg 0.079mg Chickpea raw
Manganese 21.306mg 0.054mg Chickpea raw
Selenium 0µg 19.5µg Ham
Vitamin A 67IU 0IU Chickpea raw
Vitamin A RAE 3µg 0µg Chickpea raw
Vitamin E 0.82mg 0.25mg Chickpea raw
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 4mg 0mg Chickpea raw
Vitamin B1 0.477mg 0.754mg Ham
Vitamin B2 0.212mg 0.202mg Chickpea raw
Vitamin B3 1.541mg 4.023mg Ham
Vitamin B5 1.588mg 0.403mg Chickpea raw
Vitamin B6 0.535mg 0.4mg Chickpea raw
Folate 557µg 3µg Chickpea raw
Vitamin B12 0µg 0.65µg Ham
Vitamin K 9µg 0µg Chickpea raw
Tryptophan 0.2mg 0.251mg Ham
Threonine 0.766mg 0.931mg Ham
Isoleucine 0.882mg 0.918mg Ham
Leucine 1.465mg 1.661mg Ham
Lysine 1.377mg 1.775mg Ham
Methionine 0.27mg 0.553mg Ham
Phenylalanine 1.103mg 0.904mg Chickpea raw
Valine 0.865mg 0.908mg Ham
Histidine 0.566mg 0.75mg Ham
Cholesterol 0mg 53mg Chickpea raw
Saturated Fat 0.603g 1.81g Chickpea raw
Monounsaturated Fat 1.377g 2.62g Ham
Polyunsaturated fat 2.731g 0.54g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw 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
74%
Chickpea raw
45%
Ham
Minerals Daily Need Coverage Score
348%
Chickpea raw
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 10.7g)
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?
Chickpea raw
Chickpea raw contains less Sodium (difference - 1179mg)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 1.207g)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.