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Pistachio vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between Pistachio and Ham

  • Pistachio has more Copper, Vitamin B6, Manganese, Fiber, Phosphorus, Iron, and Magnesium, however, Ham is higher in Vitamin B12, and Selenium.
  • Pistachio covers your daily Copper needs 136% more than Ham.
  • Pistachio has less Sodium.

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
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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.
:
2
Ham
Contains more Calcium +1212.5%
Contains more Iron +164.9%
Contains more Magnesium +764.3%
Contains more Phosphorus +150%
Contains more Potassium +257.1%
Contains less Sodium -99.9%
Contains more Copper +1545.6%
Contains more Manganese +2122.2%
Contains more Zinc +30.9%
Contains more Selenium +178.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1212.5%
Contains more Iron +164.9%
Contains more Magnesium +764.3%
Contains more Phosphorus +150%
Contains more Potassium +257.1%
Contains less Sodium -99.9%
Contains more Copper +1545.6%
Contains more Manganese +2122.2%
Contains more Zinc +30.9%
Contains more Selenium +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.
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +1044%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +29%
Contains more Vitamin B6 +325%
Contains more Folate +1600%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +209.5%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 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 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1044%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +29%
Contains more Vitamin B6 +325%
Contains more Folate +1600%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +209.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Ham
Contains more Fats +719.5%
Contains more Carbs +1711.3%
Contains more Water +1448.5%
Contains more Other +46.6%
Equal in Protein - 20.93
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
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 Fats +719.5%
Contains more Carbs +1711.3%
Contains more Water +1448.5%
Contains more Other +46.6%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Ham
Contains more Monounsaturated Fat +787.7%
Contains more Polyunsaturated fat +2563%
Contains less Saturated Fat -69.4%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +787.7%
Contains more Polyunsaturated fat +2563%
Contains less Saturated Fat -69.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Ham
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 Pistachio Ham Opinion
Net carbs 16.57g 1.5g Pistachio
Protein 20.16g 20.93g Ham
Fats 45.32g 5.53g Pistachio
Carbs 27.17g 1.5g Pistachio
Calories 560kcal 145kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 0g Ham
Fiber 10.6g 0g Pistachio
Calcium 105mg 8mg Pistachio
Iron 3.92mg 1.48mg Pistachio
Magnesium 121mg 14mg Pistachio
Phosphorus 490mg 196mg Pistachio
Potassium 1025mg 287mg Pistachio
Sodium 1mg 1203mg Pistachio
Zinc 2.2mg 2.88mg Ham
Copper 1.3mg 0.079mg Pistachio
Manganese 1.2mg 0.054mg Pistachio
Selenium 7µg 19.5µg Ham
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.25mg Pistachio
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.754mg Pistachio
Vitamin B2 0.16mg 0.202mg Ham
Vitamin B3 1.3mg 4.023mg Ham
Vitamin B5 0.52mg 0.403mg Pistachio
Vitamin B6 1.7mg 0.4mg Pistachio
Folate 51µg 3µg Pistachio
Vitamin B12 0µg 0.65µg Ham
Choline 85.1mg Ham
Tryptophan 0.251mg 0.251mg
Threonine 0.684mg 0.931mg Ham
Isoleucine 0.917mg 0.918mg Ham
Leucine 1.604mg 1.661mg Ham
Lysine 1.138mg 1.775mg Ham
Methionine 0.36mg 0.553mg Ham
Phenylalanine 1.092mg 0.904mg Pistachio
Valine 1.249mg 0.908mg Pistachio
Histidine 0.512mg 0.75mg Ham
Cholesterol 0mg 53mg Pistachio
Saturated Fat 5.907g 1.81g Ham
Monounsaturated Fat 23.257g 2.62g Pistachio
Polyunsaturated fat 14.38g 0.54g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Ham
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
65%
Pistachio
45%
Ham
Minerals Daily Need Coverage Score
125%
Pistachio
55%
Ham

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.097g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.1)
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. 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.