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Ham vs. Barley — In-Depth Nutrition Comparison

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How are Ham and Barley different?

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

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

Infographic

Ham vs Barley 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
1
:
9
Barley
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 - 2.77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
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 - 2.77

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
6
:
6
Barley
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 +∞%
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 +∞%
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%
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%
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 +∞%
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 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Barley
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
45%
Ham
34%
Barley
Minerals Daily Need Coverage Score
55%
Ham
110%
Barley

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.