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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.

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.
Contains more Selenium +137.8%
Contains more Calcium +1525%
Contains more Iron +253.4%
Contains more Magnesium +1207.1%
Contains more Phosphorus +87.2%
Contains more Potassium +385%
Contains less Sodium -98.6%
Contains more Copper +1238%
Contains more Manganese +3216.7%
Equal in Zinc - 2.76
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 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Contains more Selenium +137.8%
Contains more Calcium +1525%
Contains more Iron +253.4%
Contains more Magnesium +1207.1%
Contains more Phosphorus +87.2%
Contains more Potassium +385%
Contains less Sodium -98.6%
Contains more Copper +1238%
Contains more Manganese +3216.7%
Equal in Zinc - 2.76

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
9
:
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B6 +41.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +214.1%
Contains more Folate +15100%
Equal in Vitamin B2 - 0.187
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 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B6 +41.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +214.1%
Contains more Folate +15100%
Equal in Vitamin B2 - 0.187

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +271.1%
Contains more Water +539%
Contains more Other +27%
Contains more Carbs +4085.3%
Equal in Protein - 21.7
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 Fats +271.1%
Contains more Water +539%
Contains more Other +27%
Contains more Carbs +4085.3%
Equal in Protein - 21.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +21733.3%
Contains less Saturated Fat -81.8%
Contains more Polyunsaturated fat +50.7%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains more Monounsaturated Fat +21733.3%
Contains less Saturated Fat -81.8%
Contains more Polyunsaturated fat +50.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pigeon pea raw
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 Pigeon pea raw Opinion
Net carbs 1.5g 47.78g Pigeon pea raw
Protein 20.93g 21.7g Pigeon pea raw
Fats 5.53g 1.49g Ham
Carbs 1.5g 62.78g Pigeon pea raw
Calories 145kcal 343kcal Pigeon pea raw
Fiber 0g 15g Pigeon pea raw
Calcium 8mg 130mg Pigeon pea raw
Iron 1.48mg 5.23mg Pigeon pea raw
Magnesium 14mg 183mg Pigeon pea raw
Phosphorus 196mg 367mg Pigeon pea raw
Potassium 287mg 1392mg Pigeon pea raw
Sodium 1203mg 17mg Pigeon pea raw
Zinc 2.88mg 2.76mg Ham
Copper 0.079mg 1.057mg Pigeon pea raw
Manganese 0.054mg 1.791mg Pigeon pea raw
Selenium 19.5µg 8.2µg Ham
Vitamin A 0IU 28IU Pigeon pea raw
Vitamin A RAE 0µg 1µg Pigeon pea raw
Vitamin E 0.25mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.643mg Ham
Vitamin B2 0.202mg 0.187mg Ham
Vitamin B3 4.023mg 2.965mg Ham
Vitamin B5 0.403mg 1.266mg Pigeon pea raw
Vitamin B6 0.4mg 0.283mg Ham
Folate 3µg 456µg Pigeon pea raw
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg Ham
Tryptophan 0.251mg 0.212mg Ham
Threonine 0.931mg 0.767mg Ham
Isoleucine 0.918mg 0.785mg Ham
Leucine 1.661mg 1.549mg Ham
Lysine 1.775mg 1.521mg Ham
Methionine 0.553mg 0.243mg Ham
Phenylalanine 0.904mg 1.858mg Pigeon pea raw
Valine 0.908mg 0.937mg Pigeon pea raw
Histidine 0.75mg 0.774mg Pigeon pea raw
Cholesterol 53mg 0mg Pigeon pea raw
Saturated Fat 1.81g 0.33g Pigeon pea raw
Monounsaturated Fat 2.62g 0.012g Ham
Polyunsaturated fat 0.54g 0.814g Pigeon pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pigeon pea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
57%
Pigeon pea raw
Minerals Daily Need Coverage Score
55%
Ham
135%
Pigeon pea raw

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pigeon pea raw
Pigeon pea raw contains less Sodium (difference - 1186mg)
Which food is lower in Cholesterol?
Pigeon pea raw
Pigeon pea raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Pigeon pea raw
Pigeon pea raw is lower in Saturated Fat (difference - 1.48g)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 22)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
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. 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.