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Pistachio vs. Ham — In-Depth Nutrition Comparison

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A recap on the differences between pistachios and ham

  • Pistachios have more copper, vitamin B6, manganese, fiber, phosphorus, iron, and magnesium; however, ham is higher in vitamin B12 and selenium.
  • Pistachios cover your daily copper needs 136% more than ham.
  • Pistachios have less sodium.
  • The glycemic index of pistachios is higher.

Food varieties used in this article are Nuts, pistachio nuts, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pistachio vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Ham
Ham
2
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%
Contains more MagnesiumMagnesium +764.3%
Contains more CalciumCalcium +1212.5%
Contains more PotassiumPotassium +257.1%
Contains more IronIron +164.9%
Contains more CopperCopper +1545.6%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2122.2%
Contains more ZincZinc +30.9%
Contains more SeleniumSelenium +178.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1044%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B5Vitamin B5 +29%
Contains more Vitamin B6Vitamin B6 +325%
Contains more FolateFolate +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more Vitamin B3Vitamin B3 +209.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Ham DV% diff.
Copper 1.3mg 0.079mg 136%
Vitamin B6 1.7mg 0.4mg 100%
Polyunsaturated fat 14.38g 0.54g 92%
Fats 45.32g 5.53g 61%
Sodium 1mg 1203mg 52%
Monounsaturated fat 23.257g 2.62g 52%
Manganese 1.2mg 0.054mg 50%
Fiber 10.6g 0g 42%
Phosphorus 490mg 196mg 42%
Iron 3.92mg 1.48mg 31%
Vitamin B12 0µg 0.65µg 27%
Magnesium 121mg 14mg 25%
Selenium 7µg 19.5µg 23%
Potassium 1025mg 287mg 22%
Calories 560kcal 145kcal 21%
Saturated fat 5.907g 1.81g 19%
Cholesterol 0mg 53mg 18%
Vitamin E 2.86mg 0.25mg 17%
Vitamin B3 1.3mg 4.023mg 17%
Choline 85.1mg 15%
Folate 51µg 3µg 12%
Calcium 105mg 8mg 10%
Vitamin B1 0.87mg 0.754mg 10%
Carbs 27.17g 1.5g 9%
Vitamin C 5.6mg 0mg 6%
Zinc 2.2mg 2.88mg 6%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin A 26µg 0µg 3%
Vitamin B2 0.16mg 0.202mg 3%
Protein 20.16g 20.93g 2%
Vitamin B5 0.52mg 0.403mg 2%
Starch 1.67g 1%
Protein per 100 calories 3.6g 14g N/A
Calories per 10 g protein 278kcal 69kcal N/A
Weight per 100 calories 18g 69g N/A
Unsaturated / Saturated Fat ratio 6.4 1.7 N/A
Net carbs 16.57g 1.5g N/A
Sugar 7.66g 0g N/A
Tryptophan 0.251mg 0.251mg 0%
Threonine 0.684mg 0.931mg 0%
Isoleucine 0.917mg 0.918mg 0%
Leucine 1.604mg 1.661mg 0%
Lysine 1.138mg 1.775mg 0%
Methionine 0.36mg 0.553mg 0%
Phenylalanine 1.092mg 0.904mg 0%
Valine 1.249mg 0.908mg 0%
Histidine 0.512mg 0.75mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
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
Contains more FatsFats +719.5%
Contains more CarbsCarbs +1711.3%
Contains more WaterWater +1448.5%
Contains more OtherOther +46.6%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
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
Contains more Mono. FatMonounsaturated fat +787.7%
Contains more Poly. FatPolyunsaturated fat +2563%
Contains less Sat. FatSaturated fat -69.4%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.