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Oat vs. Ham — In-Depth Nutrition Comparison

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Important differences between Oat and Ham

  • Oat has more Manganese, Copper, Phosphorus, Fiber, Iron, and Magnesium, however, Ham has more Vitamin B12, Vitamin B6, and Vitamin B3.
  • Oat's daily need coverage for Manganese is 211% more.
  • Oat is lower in Sodium.

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

Infographic

Oat 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.
Oat
9
:
1
Ham
Contains more Calcium +575%
Contains more Iron +218.9%
Contains more Magnesium +1164.3%
Contains more Phosphorus +166.8%
Contains more Potassium +49.5%
Contains less Sodium -99.8%
Contains more Zinc +37.8%
Contains more Copper +692.4%
Contains more Manganese +9003.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +575%
Contains more Iron +218.9%
Contains more Magnesium +1164.3%
Contains more Phosphorus +166.8%
Contains more Potassium +49.5%
Contains less Sodium -99.8%
Contains more Zinc +37.8%
Contains more Copper +692.4%
Contains more Manganese +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.
Oat
3
:
8
Ham
Contains more Vitamin B5 +234.7%
Contains more Folate +1766.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +45.3%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B6 +236.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.754
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% 0% 0% 0% 191% 33% 19% 81% 28% 43% 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 B5 +234.7%
Contains more Folate +1766.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +45.3%
Contains more Vitamin B3 +318.6%
Contains more Vitamin B6 +236.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.754

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
2
:
3
Ham
Contains more Fats +24.8%
Contains more Carbs +4318%
Contains more Protein +23.9%
Contains more Water +723.2%
Contains more Other +154.1%
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
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 +24.8%
Contains more Carbs +4318%
Contains more Protein +23.9%
Contains more Water +723.2%
Contains more Other +154.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
1
Ham
Contains less Saturated Fat -32.8%
Contains more Polyunsaturated fat +369.4%
Contains more Monounsaturated Fat +20.3%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -32.8%
Contains more Polyunsaturated fat +369.4%
Contains more Monounsaturated Fat +20.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Ham
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Oat Ham Opinion
Net carbs 55.67g 1.5g Oat
Protein 16.89g 20.93g Ham
Fats 6.9g 5.53g Oat
Carbs 66.27g 1.5g Oat
Calories 389kcal 145kcal Oat
Fiber 10.6g 0g Oat
Calcium 54mg 8mg Oat
Iron 4.72mg 1.48mg Oat
Magnesium 177mg 14mg Oat
Phosphorus 523mg 196mg Oat
Potassium 429mg 287mg Oat
Sodium 2mg 1203mg Oat
Zinc 3.97mg 2.88mg Oat
Copper 0.626mg 0.079mg Oat
Manganese 4.916mg 0.054mg Oat
Selenium 19.5µg Ham
Vitamin E 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.763mg 0.754mg Oat
Vitamin B2 0.139mg 0.202mg Ham
Vitamin B3 0.961mg 4.023mg Ham
Vitamin B5 1.349mg 0.403mg Oat
Vitamin B6 0.119mg 0.4mg Ham
Folate 56µg 3µg Oat
Vitamin B12 0µg 0.65µg Ham
Choline 85.1mg Ham
Tryptophan 0.234mg 0.251mg Ham
Threonine 0.575mg 0.931mg Ham
Isoleucine 0.694mg 0.918mg Ham
Leucine 1.284mg 1.661mg Ham
Lysine 0.701mg 1.775mg Ham
Methionine 0.312mg 0.553mg Ham
Phenylalanine 0.895mg 0.904mg Ham
Valine 0.937mg 0.908mg Oat
Histidine 0.405mg 0.75mg Ham
Cholesterol 0mg 53mg Oat
Saturated Fat 1.217g 1.81g Oat
Monounsaturated Fat 2.178g 2.62g Ham
Polyunsaturated fat 2.535g 0.54g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
30%
Oat
45%
Ham
Minerals Daily Need Coverage Score
154%
Oat
55%
Ham

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.593g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 59)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.1)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

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. Oat - 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.