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  6. Ham vs. Pigeon pea raw

Ham vs. Pigeon pea raw — In-Depth Nutrition Comparison

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A recap on differences between ham and pigeon pea raw

  • Ham has more vitamin B12; however, pigeon pea raw is higher in folate, copper, manganese, fiber, iron, magnesium, potassium, and phosphorus.
  • Pigeon pea raw covers your daily folate needs 113% more than ham.
  • Pigeon pea raw has less sodium.
  • The glycemic index of pigeon pea raw is higher.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pigeon peas (red gram), mature seeds, raw.

Infographic

Ham vs Pigeon pea raw 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more SeleniumSelenium +137.8%
Contains more MagnesiumMagnesium +1207.1%
Contains more CalciumCalcium +1525%
Contains more PotassiumPotassium +385%
Contains more IronIron +253.4%
Contains more CopperCopper +1238%
Contains more PhosphorusPhosphorus +87.2%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +3216.7%
~equal in Zinc ~2.76mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +214.1%
Contains more FolateFolate +15100%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.187mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Pigeon pea raw DV% diff.
Folate 3µg 456µg 113%
Copper 0.079mg 1.057mg 109%
Manganese 0.054mg 1.791mg 76%
Fiber 0g 15g 60%
Sodium 1203mg 17mg 52%
Iron 1.48mg 5.23mg 47%
Magnesium 14mg 183mg 40%
Potassium 287mg 1392mg 33%
Vitamin B12 0.65µg 0µg 27%
Phosphorus 196mg 367mg 24%
Selenium 19.5µg 8.2µg 21%
Carbs 1.5g 62.78g 20%
Cholesterol 53mg 0mg 18%
Vitamin B5 0.403mg 1.266mg 17%
Choline 85.1mg 15%
Calcium 8mg 130mg 12%
Calories 145kcal 343kcal 10%
Vitamin B6 0.4mg 0.283mg 9%
Vitamin B1 0.754mg 0.643mg 9%
Saturated fat 1.81g 0.33g 7%
Monounsaturated fat 2.62g 0.012g 7%
Vitamin B3 4.023mg 2.965mg 7%
Fats 5.53g 1.49g 6%
Vitamin D 32IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Polyunsaturated fat 0.54g 0.814g 2%
Vitamin E 0.25mg 2%
Protein 20.93g 21.7g 2%
Zinc 2.88mg 2.76mg 1%
Vitamin B2 0.202mg 0.187mg 1%
Net carbs 1.5g 47.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.251mg 0.212mg 0%
Threonine 0.931mg 0.767mg 0%
Isoleucine 0.918mg 0.785mg 0%
Leucine 1.661mg 1.549mg 0%
Lysine 1.775mg 1.521mg 0%
Methionine 0.553mg 0.243mg 0%
Phenylalanine 0.904mg 1.858mg 0%
Valine 0.908mg 0.937mg 0%
Histidine 0.75mg 0.774mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more FatsFats +271.1%
Contains more WaterWater +539%
Contains more OtherOther +27%
Contains more CarbsCarbs +4085.3%
~equal in Protein ~21.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains more Mono. FatMonounsaturated fat +21733.3%
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +50.7%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.