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Ham vs. Oat — In-Depth Nutrition Comparison

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Important differences between Ham and Oat

  • Ham has more Vitamin B12, Vitamin B6, and Vitamin B3, however, Oat has more Manganese, Copper, Phosphorus, Fiber, Iron, and Magnesium.
  • Oat's daily need coverage for Manganese is 211% more.
  • Oat is lower in Sodium.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Oats.

Infographic

Ham vs Oat 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
Oat
Contains more Calcium +575%
Contains more Iron +218.9%
Contains more Magnesium +1164.3%
Contains more Phosphorus +166.8%
Contains more Potassium +49.5%
Contains less Sodium -99.8%
Contains more Zinc +37.8%
Contains more Copper +692.4%
Contains more Manganese +9003.7%
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 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +575%
Contains more Iron +218.9%
Contains more Magnesium +1164.3%
Contains more Phosphorus +166.8%
Contains more Potassium +49.5%
Contains less Sodium -99.8%
Contains more Zinc +37.8%
Contains more Copper +692.4%
Contains more Manganese +9003.7%

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
8
:
3
Oat
Contains more Vitamin D +∞%
Contains more Vitamin B2 +45.3%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B6 +236.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +234.7%
Contains more Folate +1766.7%
Equal in Vitamin B1 - 0.763
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +45.3%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B6 +236.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +234.7%
Contains more Folate +1766.7%
Equal in Vitamin B1 - 0.763

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
2
Oat
Contains more Protein +23.9%
Contains more Water +723.2%
Contains more Other +154.1%
Contains more Fats +24.8%
Contains more Carbs +4318%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +23.9%
Contains more Water +723.2%
Contains more Other +154.1%
Contains more Fats +24.8%
Contains more Carbs +4318%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
2
Oat
Contains more Monounsaturated Fat +20.3%
Contains less Saturated Fat -32.8%
Contains more Polyunsaturated fat +369.4%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +20.3%
Contains less Saturated Fat -32.8%
Contains more Polyunsaturated fat +369.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Oat Opinion
Net carbs 1.5g 55.67g Oat
Protein 20.93g 16.89g Ham
Fats 5.53g 6.9g Oat
Carbs 1.5g 66.27g Oat
Calories 145kcal 389kcal Oat
Fiber 0g 10.6g Oat
Calcium 8mg 54mg Oat
Iron 1.48mg 4.72mg Oat
Magnesium 14mg 177mg Oat
Phosphorus 196mg 523mg Oat
Potassium 287mg 429mg Oat
Sodium 1203mg 2mg Oat
Zinc 2.88mg 3.97mg Oat
Copper 0.079mg 0.626mg Oat
Manganese 0.054mg 4.916mg Oat
Selenium 19.5µg Ham
Vitamin E 0.25mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.763mg Oat
Vitamin B2 0.202mg 0.139mg Ham
Vitamin B3 4.023mg 0.961mg Ham
Vitamin B5 0.403mg 1.349mg Oat
Vitamin B6 0.4mg 0.119mg Ham
Folate 3µg 56µg Oat
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg Ham
Tryptophan 0.251mg 0.234mg Ham
Threonine 0.931mg 0.575mg Ham
Isoleucine 0.918mg 0.694mg Ham
Leucine 1.661mg 1.284mg Ham
Lysine 1.775mg 0.701mg Ham
Methionine 0.553mg 0.312mg Ham
Phenylalanine 0.904mg 0.895mg Ham
Valine 0.908mg 0.937mg Oat
Histidine 0.75mg 0.405mg Ham
Cholesterol 53mg 0mg Oat
Saturated Fat 1.81g 1.217g Oat
Monounsaturated Fat 2.62g 2.178g Ham
Polyunsaturated fat 0.54g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Oat
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
30%
Oat
Minerals Daily Need Coverage Score
55%
Ham
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.593g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 59)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.1)
Which food is richer in vitamins?
Ham
Ham 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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.