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Oats vs. Ham — In-Depth Nutrition Comparison

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Important differences between oats and ham

  • Oats have more manganese, copper, phosphorus, fiber, iron, magnesium, and carbs; however, ham has more vitamin B12 and vitamin B6.
  • Oats' daily need coverage for manganese is 211% more.
  • Oats are lower in sodium.
  • Oats have a higher glycemic index than ham.

The food varieties used in the comparison are Oats and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Oats vs Ham infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Ham
Ham
1
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 +1164.3%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +49.5%
Contains more IronIron +218.9%
Contains more CopperCopper +692.4%
Contains more ZincZinc +37.8%
Contains more PhosphorusPhosphorus +166.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +9003.7%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Oats
Oats
2
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Ham
Ham
6
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 B5Vitamin B5 +234.7%
Contains more FolateFolate +1766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +45.3%
Contains more Vitamin B3Vitamin B3 +318.6%
Contains more Vitamin B6Vitamin B6 +236.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.754mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Ham DV% diff.
Manganese 4.916mg 0.054mg 211%
Copper 0.626mg 0.079mg 61%
Sodium 2mg 1203mg 52%
Phosphorus 523mg 196mg 47%
Fiber 10.6g 0g 42%
Iron 4.72mg 1.48mg 41%
Magnesium 177mg 14mg 39%
Selenium 19.5µg 35%
Vitamin B12 0µg 0.65µg 27%
Carbs 66.27g 1.5g 22%
Vitamin B6 0.119mg 0.4mg 22%
Vitamin B3 0.961mg 4.023mg 19%
Vitamin B5 1.349mg 0.403mg 19%
Cholesterol 0mg 53mg 18%
Choline 85.1mg 15%
Folate 56µg 3µg 13%
Polyunsaturated fat 2.535g 0.54g 13%
Calories 389kcal 145kcal 12%
Zinc 3.97mg 2.88mg 10%
Protein 16.89g 20.93g 8%
Calcium 54mg 8mg 5%
Vitamin B2 0.139mg 0.202mg 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Potassium 429mg 287mg 4%
Saturated fat 1.217g 1.81g 3%
Fats 6.9g 5.53g 2%
Vitamin E 0.25mg 2%
Vitamin B1 0.763mg 0.754mg 1%
Monounsaturated fat 2.178g 2.62g 1%
Protein per 100 calories 4.3g 14g N/A
Calories per 10 g protein 230kcal 69kcal N/A
Weight per 100 calories 26g 69g N/A
Unsaturated / Saturated Fat ratio 3.9 1.7 N/A
Net carbs 55.67g 1.5g N/A
Tryptophan 0.234mg 0.251mg 0%
Threonine 0.575mg 0.931mg 0%
Isoleucine 0.694mg 0.918mg 0%
Leucine 1.284mg 1.661mg 0%
Lysine 0.701mg 1.775mg 0%
Methionine 0.312mg 0.553mg 0%
Phenylalanine 0.895mg 0.904mg 0%
Valine 0.937mg 0.908mg 0%
Histidine 0.405mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Ham
Ham
2
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 +24.8%
Contains more CarbsCarbs +4318%
Contains more ProteinProtein +23.9%
Contains more WaterWater +723.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 less Sat. FatSaturated fat -32.8%
Contains more Poly. FatPolyunsaturated fat +369.4%
Contains more Mono. FatMonounsaturated fat +20.3%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.