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, and magnesium; however, ham has more vitamin B12, vitamin B6, and vitamin B3.
- 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.
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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 | +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% |
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 B5Vitamin B5 | +234.7% |
| Contains more FolateFolate | +1766.7% |
| Contains more Vitamin DVitamin D | +∞% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B6 | 0.119mg | 0.4mg | 22% |
| Carbs | 66.27g | 1.5g | 22% |
| Vitamin B5 | 1.349mg | 0.403mg | 19% |
| Vitamin B3 | 0.961mg | 4.023mg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Choline | 85.1mg | 15% | |
| Polyunsaturated fat | 2.535g | 0.54g | 13% |
| Folate | 56µg | 3µg | 13% |
| Calories | 389kcal | 145kcal | 12% |
| Zinc | 3.97mg | 2.88mg | 10% |
| Protein | 16.89g | 20.93g | 8% |
| Vitamin B2 | 0.139mg | 0.202mg | 5% |
| Calcium | 54mg | 8mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Potassium | 429mg | 287mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Saturated fat | 1.217g | 1.81g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Fats | 6.9g | 5.53g | 2% |
| Vitamin B1 | 0.763mg | 0.754mg | 1% |
| Monounsaturated fat | 2.178g | 2.62g | 1% |
| 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
| Contains more FatsFats | +24.8% |
| Contains more CarbsCarbs | +4318% |
| Contains more ProteinProtein | +23.9% |
| Contains more WaterWater | +723.2% |
| Contains more OtherOther | +154.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.8% |
| Contains more Poly. FatPolyunsaturated fat | +369.4% |
| Contains more Mono. FatMonounsaturated fat | +20.3% |
