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  6. Ham vs. Pumpkin

Ham vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between Ham and Pumpkin?

  • Ham is richer in Vitamin B1, Selenium, Vitamin B12, Vitamin B6, Zinc, Phosphorus, and Vitamin B3, yet Pumpkin is richer in Vitamin A RAE.
  • Ham's daily need coverage for Vitamin B1 is 59% higher.
  • Pumpkin contains less Cholesterol.

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

Infographic

Ham vs Pumpkin 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
5
:
5
Pumpkin
Pumpkin
Contains more Iron +85%
Contains more Magnesium +16.7%
Contains more Phosphorus +345.5%
Contains more Zinc +800%
Contains more Selenium +6400%
Contains more Calcium +162.5%
Contains more Potassium +18.5%
Contains less Sodium -99.9%
Contains more Copper +60.8%
Contains more Manganese +131.5%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Iron +85%
Contains more Magnesium +16.7%
Contains more Phosphorus +345.5%
Contains more Zinc +800%
Contains more Selenium +6400%
Contains more Calcium +162.5%
Contains more Potassium +18.5%
Contains less Sodium -99.9%
Contains more Copper +60.8%
Contains more Manganese +131.5%

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
:
5
Pumpkin
Pumpkin
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1408%
Contains more Vitamin B2 +83.6%
Contains more Vitamin B3 +570.5%
Contains more Vitamin B5 +35.2%
Contains more Vitamin B6 +555.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +324%
Contains more Vitamin C +∞%
Contains more Folate +433.3%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1408%
Contains more Vitamin B2 +83.6%
Contains more Vitamin B3 +570.5%
Contains more Vitamin B5 +35.2%
Contains more Vitamin B6 +555.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +324%
Contains more Vitamin C +∞%
Contains more Folate +433.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Pumpkin
Pumpkin
Contains more Protein +1993%
Contains more Fats +5430%
Contains more Other +446.3%
Contains more Carbs +333.3%
Contains more Water +35.4%
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
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +1993%
Contains more Fats +5430%
Contains more Other +446.3%
Contains more Carbs +333.3%
Contains more Water +35.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +20053.8%
Contains more Polyunsaturated fat +10700%
Contains less Saturated Fat -97.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +20053.8%
Contains more Polyunsaturated fat +10700%
Contains less Saturated Fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Pumpkin Opinion
Net carbs 1.5g 6g Pumpkin
Protein 20.93g 1g Ham
Fats 5.53g 0.1g Ham
Carbs 1.5g 6.5g Pumpkin
Calories 145kcal 26kcal Ham
Sugar 0g 2.76g Ham
Fiber 0g 0.5g Pumpkin
Calcium 8mg 21mg Pumpkin
Iron 1.48mg 0.8mg Ham
Magnesium 14mg 12mg Ham
Phosphorus 196mg 44mg Ham
Potassium 287mg 340mg Pumpkin
Sodium 1203mg 1mg Pumpkin
Zinc 2.88mg 0.32mg Ham
Copper 0.079mg 0.127mg Pumpkin
Manganese 0.054mg 0.125mg Pumpkin
Selenium 19.5µg 0.3µg Ham
Vitamin A 0IU 8513IU Pumpkin
Vitamin A RAE 0µg 426µg Pumpkin
Vitamin E 0.25mg 1.06mg Pumpkin
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 9mg Pumpkin
Vitamin B1 0.754mg 0.05mg Ham
Vitamin B2 0.202mg 0.11mg Ham
Vitamin B3 4.023mg 0.6mg Ham
Vitamin B5 0.403mg 0.298mg Ham
Vitamin B6 0.4mg 0.061mg Ham
Folate 3µg 16µg Pumpkin
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 1.1µg Pumpkin
Tryptophan 0.251mg 0.012mg Ham
Threonine 0.931mg 0.029mg Ham
Isoleucine 0.918mg 0.031mg Ham
Leucine 1.661mg 0.046mg Ham
Lysine 1.775mg 0.054mg Ham
Methionine 0.553mg 0.011mg Ham
Phenylalanine 0.904mg 0.032mg Ham
Valine 0.908mg 0.035mg Ham
Histidine 0.75mg 0.016mg Ham
Cholesterol 53mg 0mg Pumpkin
Saturated Fat 1.81g 0.052g Pumpkin
Monounsaturated Fat 2.62g 0.013g Ham
Polyunsaturated fat 0.54g 0.005g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pumpkin
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
55%
Pumpkin
Minerals Daily Need Coverage Score
55%
Ham
16%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 1.758g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 52)
Which food is richer in minerals?
?
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.
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.