Ham vs. Oats — In-Depth Nutrition Comparison
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Important differences between ham and oats
- Ham has more vitamin B12, vitamin B6, and vitamin B3; however, oats have more manganese, copper, phosphorus, fiber, iron, and magnesium.
- Oats' daily need coverage for manganese is 211% more.
- Oats are lower in sodium.
- Oats have a higher glycemic index than ham.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Oats.
Infographic
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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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1164.3% |
| Contains more CalciumCalcium | +575% |
| Contains more PotassiumPotassium | +49.5% |
| Contains more IronIron | +218.9% |
| Contains more CopperCopper | +692.4% |
| Contains more ZincZinc | +37.8% |
| Contains more PhosphorusPhosphorus | +166.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +45.3% |
| Contains more Vitamin B3Vitamin B3 | +318.6% |
| Contains more Vitamin B6Vitamin B6 | +236.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +234.7% |
| Contains more FolateFolate | +1766.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.9% |
| Contains more WaterWater | +723.2% |
| Contains more OtherOther | +154.1% |
| Contains more FatsFats | +24.8% |
| Contains more CarbsCarbs | +4318% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +20.3% |
| Contains less Sat. FatSaturated fat | -32.8% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.054mg | 4.916mg | 211% |
| Copper | 0.079mg | 0.626mg | 61% |
| Sodium | 1203mg | 2mg | 52% |
| Phosphorus | 196mg | 523mg | 47% |
| Fiber | 0g | 10.6g | 42% |
| Iron | 1.48mg | 4.72mg | 41% |
| Magnesium | 14mg | 177mg | 39% |
| Selenium | 19.5µg | 35% | |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Vitamin B6 | 0.4mg | 0.119mg | 22% |
| Carbs | 1.5g | 66.27g | 22% |
| Vitamin B5 | 0.403mg | 1.349mg | 19% |
| Vitamin B3 | 4.023mg | 0.961mg | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Choline | 85.1mg | 15% | |
| Polyunsaturated fat | 0.54g | 2.535g | 13% |
| Folate | 3µg | 56µg | 13% |
| Calories | 145kcal | 389kcal | 12% |
| Zinc | 2.88mg | 3.97mg | 10% |
| Protein | 20.93g | 16.89g | 8% |
| Vitamin B2 | 0.202mg | 0.139mg | 5% |
| Calcium | 8mg | 54mg | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Potassium | 287mg | 429mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Saturated fat | 1.81g | 1.217g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Fats | 5.53g | 6.9g | 2% |
| Vitamin B1 | 0.754mg | 0.763mg | 1% |
| Monounsaturated fat | 2.62g | 2.178g | 1% |
| Net carbs | 1.5g | 55.67g | N/A |
| Tryptophan | 0.251mg | 0.234mg | 0% |
| Threonine | 0.931mg | 0.575mg | 0% |
| Isoleucine | 0.918mg | 0.694mg | 0% |
| Leucine | 1.661mg | 1.284mg | 0% |
| Lysine | 1.775mg | 0.701mg | 0% |
| Methionine | 0.553mg | 0.312mg | 0% |
| Phenylalanine | 0.904mg | 0.895mg | 0% |
| Valine | 0.908mg | 0.937mg | 0% |
| Histidine | 0.75mg | 0.405mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
30%
Minerals Daily Need Coverage Score
55%
154%
Comparison summary
Which food is lower in Cholesterol?
Oats is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 1201mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 0.593g)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 59)
Which food is cheaper?
Ham is cheaper (difference - $0.1)
Which food is richer in vitamins?
Ham is relatively richer in vitamins