Ham vs. Oatmeal — In-Depth Nutrition Comparison
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What are the differences between ham and oatmeal?
- Ham is higher in vitamin B1, vitamin B12, selenium, zinc, phosphorus, and choline, yet oatmeal is higher in iron and manganese.
- Oatmeal's daily need coverage for iron is 56% more.
- The amount of cholesterol in oatmeal is lower.
- The glycemic index of ham is lower.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.
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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.
| Contains more PotassiumPotassium | +370.5% |
| Contains more CopperCopper | +19.7% |
| Contains more ZincZinc | +364.5% |
| Contains more PhosphorusPhosphorus | +154.5% |
| Contains more SeleniumSelenium | +290% |
| Contains more MagnesiumMagnesium | +85.7% |
| Contains more CalciumCalcium | +900% |
| Contains more IronIron | +302.7% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +933.3% |
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.
| Contains more Vitamin EVitamin E | +257.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +190% |
| Contains more Vitamin B3Vitamin B3 | +33% |
| Contains more Vitamin B5Vitamin B5 | +27.1% |
| Contains more Vitamin B6Vitamin B6 | +37.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1710.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.48mg | 5.96mg | 56% |
| Sodium | 1203mg | 49mg | 50% |
| Vitamin B1 | 0.754mg | 0.26mg | 41% |
| Protein | 20.93g | 2.37g | 37% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Selenium | 19.5µg | 5µg | 26% |
| Manganese | 0.054mg | 0.558mg | 22% |
| Zinc | 2.88mg | 0.62mg | 21% |
| Cholesterol | 53mg | 0mg | 18% |
| Phosphorus | 196mg | 77mg | 17% |
| Choline | 85.1mg | 4.7mg | 15% |
| Vitamin A | 0µg | 130µg | 14% |
| Folate | 3µg | 44µg | 10% |
| Vitamin B6 | 0.4mg | 0.29mg | 8% |
| Saturated fat | 1.81g | 0.226g | 7% |
| Potassium | 287mg | 61mg | 7% |
| Calcium | 8mg | 80mg | 7% |
| Fiber | 0g | 1.7g | 7% |
| Vitamin B3 | 4.023mg | 3.025mg | 6% |
| Monounsaturated fat | 2.62g | 0.391g | 6% |
| Fats | 5.53g | 1.36g | 6% |
| Calories | 145kcal | 68kcal | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Starch | 10.37g | 4% | |
| Magnesium | 14mg | 26mg | 3% |
| Carbs | 1.5g | 11.67g | 3% |
| Vitamin B5 | 0.403mg | 0.317mg | 2% |
| Copper | 0.079mg | 0.066mg | 1% |
| Vitamin B2 | 0.202mg | 0.215mg | 1% |
| Vitamin E | 0.25mg | 0.07mg | 1% |
| Polyunsaturated fat | 0.54g | 0.426g | 1% |
| Net carbs | 1.5g | 9.97g | N/A |
| Sugar | 0g | 0.46g | N/A |
| Vitamin K | 0µg | 0.4µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.251mg | 0.04mg | 0% |
| Threonine | 0.931mg | 0.083mg | 0% |
| Isoleucine | 0.918mg | 0.105mg | 0% |
| Leucine | 1.661mg | 0.2mg | 0% |
| Lysine | 1.775mg | 0.135mg | 0% |
| Methionine | 0.553mg | 0.04mg | 0% |
| Phenylalanine | 0.904mg | 0.13mg | 0% |
| Valine | 0.908mg | 0.151mg | 0% |
| Histidine | 0.75mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +783.1% |
| Contains more FatsFats | +306.6% |
| Contains more OtherOther | +666.7% |
| Contains more CarbsCarbs | +678% |
| Contains more WaterWater | +24.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +570.1% |
| Contains more Poly. FatPolyunsaturated fat | +26.8% |
| Contains less Sat. FatSaturated fat | -87.5% |
