Oatmeal vs. Ham — In-Depth Nutrition Comparison
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What are the differences between oatmeal and ham?
- Oatmeal is higher in iron and manganese, yet ham is higher in vitamin B1, vitamin B12, selenium, zinc, phosphorus, and choline.
- Oatmeal's daily need coverage for iron is 56% more.
- Oatmeal has 10 times more manganese than ham. While oatmeal has 0.558mg of manganese, ham has only 0.054mg.
- The amount of sodium in oatmeal is lower.
- The glycemic index of ham is lower.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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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.
| Contains more MagnesiumMagnesium | +85.7% |
| Contains more CalciumCalcium | +900% |
| Contains more IronIron | +302.7% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +933.3% |
| Contains more PotassiumPotassium | +370.5% |
| Contains more CopperCopper | +19.7% |
| Contains more ZincZinc | +364.5% |
| Contains more PhosphorusPhosphorus | +154.5% |
| Contains more SeleniumSelenium | +290% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1366.7% |
| Contains more Vitamin EVitamin E | +257.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +190% |
| Contains more Vitamin B3Vitamin B3 | +33% |
| Contains more Vitamin B5Vitamin B5 | +27.1% |
| Contains more Vitamin B6Vitamin B6 | +37.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1710.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +678% |
| Contains more WaterWater | +24.2% |
| Contains more ProteinProtein | +783.1% |
| Contains more FatsFats | +306.6% |
| Contains more OtherOther | +666.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.5% |
| Contains more Mono. FatMonounsaturated fat | +570.1% |
| Contains more Poly. FatPolyunsaturated fat | +26.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.96mg | 1.48mg | 56% |
| Sodium | 49mg | 1203mg | 50% |
| Vitamin B1 | 0.26mg | 0.754mg | 41% |
| Protein | 2.37g | 20.93g | 37% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Selenium | 5µg | 19.5µg | 26% |
| Manganese | 0.558mg | 0.054mg | 22% |
| Zinc | 0.62mg | 2.88mg | 21% |
| Cholesterol | 0mg | 53mg | 18% |
| Phosphorus | 77mg | 196mg | 17% |
| Choline | 4.7mg | 85.1mg | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Folate | 44µg | 3µg | 10% |
| Vitamin B6 | 0.29mg | 0.4mg | 8% |
| Saturated fat | 0.226g | 1.81g | 7% |
| Potassium | 61mg | 287mg | 7% |
| Calcium | 80mg | 8mg | 7% |
| Fiber | 1.7g | 0g | 7% |
| Vitamin B3 | 3.025mg | 4.023mg | 6% |
| Monounsaturated fat | 0.391g | 2.62g | 6% |
| Fats | 1.36g | 5.53g | 6% |
| Calories | 68kcal | 145kcal | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Starch | 10.37g | 4% | |
| Magnesium | 26mg | 14mg | 3% |
| Carbs | 11.67g | 1.5g | 3% |
| Vitamin B5 | 0.317mg | 0.403mg | 2% |
| Copper | 0.066mg | 0.079mg | 1% |
| Vitamin B2 | 0.215mg | 0.202mg | 1% |
| Vitamin E | 0.07mg | 0.25mg | 1% |
| Polyunsaturated fat | 0.426g | 0.54g | 1% |
| Net carbs | 9.97g | 1.5g | N/A |
| Sugar | 0.46g | 0g | N/A |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.251mg | 0% |
| Threonine | 0.083mg | 0.931mg | 0% |
| Isoleucine | 0.105mg | 0.918mg | 0% |
| Leucine | 0.2mg | 1.661mg | 0% |
| Lysine | 0.135mg | 1.775mg | 0% |
| Methionine | 0.04mg | 0.553mg | 0% |
| Phenylalanine | 0.13mg | 0.904mg | 0% |
| Valine | 0.151mg | 0.908mg | 0% |
| Histidine | 0.057mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
44%
Minerals Daily Need Coverage Score
45%
55%
Comparison summary
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 1154mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.584g)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 79)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is richer in minerals?
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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.