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  6. Ham vs. Pecan

Ham vs. Pecan — In-Depth Nutrition Comparison

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What are the main differences between Ham and Pecan?

  • Ham is richer in Selenium, Vitamin B12, and Vitamin B3, yet Pecan is richer in Manganese, Copper, Fiber, and Magnesium.
  • Pecan's daily need coverage for Manganese is 193% higher.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Nuts, pecans types in this comparison.

Infographic

Ham vs Pecan 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
1
:
9
Pecan
Pecan
Contains more Selenium +413.2%
Contains more Calcium +775%
Contains more Iron +70.9%
Contains more Magnesium +764.3%
Contains more Phosphorus +41.3%
Contains more Potassium +42.9%
Contains less Sodium -100%
Contains more Zinc +57.3%
Contains more Copper +1419%
Contains more Manganese +8233.3%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Selenium +413.2%
Contains more Calcium +775%
Contains more Iron +70.9%
Contains more Magnesium +764.3%
Contains more Phosphorus +41.3%
Contains more Potassium +42.9%
Contains less Sodium -100%
Contains more Zinc +57.3%
Contains more Copper +1419%
Contains more Manganese +8233.3%

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.
Ham
Ham
6
:
6
Pecan
Pecan
Contains more Vitamin D +∞%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B2 +55.4%
Contains more Vitamin B3 +244.7%
Contains more Vitamin B6 +90.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +460%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +114.1%
Contains more Folate +633.3%
Contains more Vitamin K +∞%
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%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B2 +55.4%
Contains more Vitamin B3 +244.7%
Contains more Vitamin B6 +90.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +460%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +114.1%
Contains more Folate +633.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Pecan
Pecan
Contains more Protein +128.2%
Contains more Water +1822.4%
Contains more Other +195.3%
Contains more Fats +1201.4%
Contains more Carbs +824%
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
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more Protein +128.2%
Contains more Water +1822.4%
Contains more Other +195.3%
Contains more Fats +1201.4%
Contains more Carbs +824%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Pecan
Pecan
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +1457.3%
Contains more Polyunsaturated fat +3902.6%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +1457.3%
Contains more Polyunsaturated fat +3902.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pecan
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 Pecan Opinion
Net carbs 1.5g 4.26g Pecan
Protein 20.93g 9.17g Ham
Fats 5.53g 71.97g Pecan
Carbs 1.5g 13.86g Pecan
Calories 145kcal 691kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 0g 3.97g Ham
Fiber 0g 9.6g Pecan
Calcium 8mg 70mg Pecan
Iron 1.48mg 2.53mg Pecan
Magnesium 14mg 121mg Pecan
Phosphorus 196mg 277mg Pecan
Potassium 287mg 410mg Pecan
Sodium 1203mg 0mg Pecan
Zinc 2.88mg 4.53mg Pecan
Copper 0.079mg 1.2mg Pecan
Manganese 0.054mg 4.5mg Pecan
Selenium 19.5µg 3.8µg Ham
Vitamin A 0IU 56IU Pecan
Vitamin A RAE 0µg 3µg Pecan
Vitamin E 0.25mg 1.4mg Pecan
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 1.1mg Pecan
Vitamin B1 0.754mg 0.66mg Ham
Vitamin B2 0.202mg 0.13mg Ham
Vitamin B3 4.023mg 1.167mg Ham
Vitamin B5 0.403mg 0.863mg Pecan
Vitamin B6 0.4mg 0.21mg Ham
Folate 3µg 22µg Pecan
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 3.5µg Pecan
Tryptophan 0.251mg 0.093mg Ham
Threonine 0.931mg 0.306mg Ham
Isoleucine 0.918mg 0.336mg Ham
Leucine 1.661mg 0.598mg Ham
Lysine 1.775mg 0.287mg Ham
Methionine 0.553mg 0.183mg Ham
Phenylalanine 0.904mg 0.426mg Ham
Valine 0.908mg 0.411mg Ham
Histidine 0.75mg 0.262mg Ham
Cholesterol 53mg 0mg Pecan
Saturated Fat 1.81g 6.18g Ham
Monounsaturated Fat 2.62g 40.801g Pecan
Polyunsaturated fat 0.54g 21.614g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pecan
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
31%
Pecan
Minerals Daily Need Coverage Score
55%
Ham
149%
Pecan

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 1203mg)
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.37g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 10)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.5)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.