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  6. Ham vs. Chickpea raw

Ham vs. Chickpea raw — In-Depth Nutrition Comparison

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Significant differences between Ham and Chickpea raw

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

Specific 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, raw.

Infographic

Ham vs Chickpea raw 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
2
:
8
Chickpea raw
Chickpea raw
Contains more Selenium +∞%
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%
Equal in Zinc - 2.76
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Contains more Selenium +∞%
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%
Equal in Zinc - 2.76

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
4
:
8
Chickpea raw
Chickpea raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +58.1%
Contains more Vitamin B3 +161.1%
Contains more Vitamin B12 +∞%
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 +∞%
Equal in Vitamin B2 - 0.212
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%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +58.1%
Contains more Vitamin B3 +161.1%
Contains more Vitamin B12 +∞%
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 +∞%
Equal in Vitamin B2 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Chickpea raw
Chickpea raw
Contains more Water +781.1%
Contains more Other +52.8%
Contains more Carbs +4096.7%
Equal in Protein - 20.47
Equal in Fats - 6.04
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
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
Contains more Water +781.1%
Contains more Other +52.8%
Contains more Carbs +4096.7%
Equal in Protein - 20.47
Equal in Fats - 6.04

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.