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  6. Ham vs. Black gram

Ham vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between ham and black gram?

  • Ham is higher in vitamin B1 and vitamin B12, yet black gram is higher in copper, iron, fiber, manganese, magnesium, folate, and phosphorus.
  • Black gram's daily need coverage for copper is 100% more.
  • The amount of sodium in black gram is lower.
  • The glycemic index of ham is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mungo beans, mature seeds, raw types in this article.

Infographic

Ham vs Black gram 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more SeleniumSelenium +137.8%
Contains more MagnesiumMagnesium +1807.1%
Contains more CalciumCalcium +1625%
Contains more PotassiumPotassium +242.5%
Contains more IronIron +411.5%
Contains more CopperCopper +1141.8%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +93.4%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +2727.8%

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +176.2%
Contains more Vitamin B3Vitamin B3 +178%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.7%
Contains more Vitamin B5Vitamin B5 +124.8%
Contains more FolateFolate +7100%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Black gram DV% diff.
Copper 0.079mg 0.981mg 100%
Iron 1.48mg 7.57mg 76%
Fiber 0g 18.3g 73%
Manganese 0.054mg 1.527mg 64%
Magnesium 14mg 267mg 60%
Folate 3µg 216µg 53%
Sodium 1203mg 38mg 51%
Vitamin B1 0.754mg 0.273mg 40%
Vitamin B12 0.65µg 0µg 27%
Phosphorus 196mg 379mg 26%
Selenium 19.5µg 8.2µg 21%
Potassium 287mg 983mg 20%
Carbs 1.5g 58.99g 19%
Cholesterol 53mg 0mg 18%
Vitamin B3 4.023mg 1.447mg 16%
Choline 85.1mg 15%
Calcium 8mg 138mg 13%
Vitamin B5 0.403mg 0.906mg 10%
Calories 145kcal 341kcal 10%
Vitamin B6 0.4mg 0.281mg 9%
Protein 20.93g 25.21g 9%
Saturated fat 1.81g 0.114g 8%
Monounsaturated fat 2.62g 0.085g 6%
Fats 5.53g 1.64g 6%
Polyunsaturated fat 0.54g 1.071g 4%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Zinc 2.88mg 3.35mg 4%
Vitamin B2 0.202mg 0.254mg 4%
Vitamin E 0.25mg 2%
Net carbs 1.5g 40.69g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.251mg 0.263mg 0%
Threonine 0.931mg 0.875mg 0%
Isoleucine 0.918mg 1.287mg 0%
Leucine 1.661mg 2.089mg 0%
Lysine 1.775mg 1.674mg 0%
Methionine 0.553mg 0.367mg 0%
Phenylalanine 0.904mg 1.473mg 0%
Valine 0.908mg 1.416mg 0%
Histidine 0.75mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +237.2%
Contains more WaterWater +526.6%
Contains more OtherOther +30.1%
Contains more ProteinProtein +20.4%
Contains more CarbsCarbs +3832.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +2982.4%
Contains less Sat. FatSaturated fat -93.7%
Contains more Poly. FatPolyunsaturated fat +98.3%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.