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Ham vs. Pistachio — In-Depth Nutrition Comparison

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A recap on differences between Ham and Pistachio

  • Ham has more Vitamin B12, and Selenium, however, Pistachio is higher in Copper, Vitamin B6, Manganese, Fiber, Phosphorus, Iron, and Magnesium.
  • Pistachio covers your daily Copper needs 136% more than Ham.
  • Pistachio has less Sodium.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Nuts, pistachio nuts, raw.

Infographic

Ham vs Pistachio 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
2
:
Contains more Zinc +30.9%
Contains more Selenium +178.6%
Contains more Calcium +1212.5%
Contains more Iron +164.9%
Contains more Magnesium +764.3%
Contains more Phosphorus +150%
Contains more Potassium +257.1%
Contains less Sodium -99.9%
Contains more Copper +1545.6%
Contains more Manganese +2122.2%
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 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Zinc +30.9%
Contains more Selenium +178.6%
Contains more Calcium +1212.5%
Contains more Iron +164.9%
Contains more Magnesium +764.3%
Contains more Phosphorus +150%
Contains more Potassium +257.1%
Contains less Sodium -99.9%
Contains more Copper +1545.6%
Contains more Manganese +2122.2%

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
:
Contains more Vitamin D +∞%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +209.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1044%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +29%
Contains more Vitamin B6 +325%
Contains more Folate +1600%
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 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +209.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1044%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +29%
Contains more Vitamin B6 +325%
Contains more Folate +1600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
Contains more Water +1448.5%
Contains more Other +46.6%
Contains more Fats +719.5%
Contains more Carbs +1711.3%
Equal in Protein - 20.16
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Water +1448.5%
Contains more Other +46.6%
Contains more Fats +719.5%
Contains more Carbs +1711.3%
Equal in Protein - 20.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +787.7%
Contains more Polyunsaturated fat +2563%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +787.7%
Contains more Polyunsaturated fat +2563%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pistachio
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Pistachio Opinion
Net carbs 1.5g 16.57g Pistachio
Protein 20.93g 20.16g Ham
Fats 5.53g 45.32g Pistachio
Carbs 1.5g 27.17g Pistachio
Calories 145kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 0g 7.66g Ham
Fiber 0g 10.6g Pistachio
Calcium 8mg 105mg Pistachio
Iron 1.48mg 3.92mg Pistachio
Magnesium 14mg 121mg Pistachio
Phosphorus 196mg 490mg Pistachio
Potassium 287mg 1025mg Pistachio
Sodium 1203mg 1mg Pistachio
Zinc 2.88mg 2.2mg Ham
Copper 0.079mg 1.3mg Pistachio
Manganese 0.054mg 1.2mg Pistachio
Selenium 19.5µg 7µg Ham
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 0.25mg 2.86mg Pistachio
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.754mg 0.87mg Pistachio
Vitamin B2 0.202mg 0.16mg Ham
Vitamin B3 4.023mg 1.3mg Ham
Vitamin B5 0.403mg 0.52mg Pistachio
Vitamin B6 0.4mg 1.7mg Pistachio
Folate 3µg 51µg Pistachio
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg Ham
Tryptophan 0.251mg 0.251mg
Threonine 0.931mg 0.684mg Ham
Isoleucine 0.918mg 0.917mg Ham
Leucine 1.661mg 1.604mg Ham
Lysine 1.775mg 1.138mg Ham
Methionine 0.553mg 0.36mg Ham
Phenylalanine 0.904mg 1.092mg Pistachio
Valine 0.908mg 1.249mg Pistachio
Histidine 0.75mg 0.512mg Ham
Cholesterol 53mg 0mg Pistachio
Saturated Fat 1.81g 5.907g Ham
Monounsaturated Fat 2.62g 23.257g Pistachio
Polyunsaturated fat 0.54g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

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

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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
65%
Pistachio
Minerals Daily Need Coverage Score
55%
Ham
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.097g)
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 - $2.1)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.