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  6. Pigeon pea raw vs. Ham

Pigeon pea raw vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between pigeon pea raw and ham

  • Pigeon pea raw has more folate, copper, manganese, fiber, iron, magnesium, potassium, and phosphorus; however, ham is higher in vitamin B12.
  • Pigeon pea raw covers your daily folate needs 113% more than ham.
  • Pigeon pea raw has less sodium.
  • The glycemic index of pigeon pea raw is higher.

Food varieties used in this article are Pigeon peas (red gram), mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pigeon pea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
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 +1207.1%
Contains more CalciumCalcium +1525%
Contains more PotassiumPotassium +385%
Contains more IronIron +253.4%
Contains more CopperCopper +1238%
Contains more PhosphorusPhosphorus +87.2%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +3216.7%
Contains more SeleniumSelenium +137.8%
~equal in Zinc ~2.88mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Ham
Ham
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +214.1%
Contains more FolateFolate +15100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Ham DV% diff.
Folate 456µg 3µg 113%
Copper 1.057mg 0.079mg 109%
Manganese 1.791mg 0.054mg 76%
Fiber 15g 0g 60%
Sodium 17mg 1203mg 52%
Iron 5.23mg 1.48mg 47%
Magnesium 183mg 14mg 40%
Potassium 1392mg 287mg 33%
Vitamin B12 0µg 0.65µg 27%
Phosphorus 367mg 196mg 24%
Selenium 8.2µg 19.5µg 21%
Carbs 62.78g 1.5g 20%
Cholesterol 0mg 53mg 18%
Vitamin B5 1.266mg 0.403mg 17%
Choline 85.1mg 15%
Calcium 130mg 8mg 12%
Calories 343kcal 145kcal 10%
Vitamin B6 0.283mg 0.4mg 9%
Vitamin B1 0.643mg 0.754mg 9%
Saturated fat 0.33g 1.81g 7%
Monounsaturated fat 0.012g 2.62g 7%
Vitamin B3 2.965mg 4.023mg 7%
Fats 1.49g 5.53g 6%
Vitamin D 0IU 32IU 4%
Vitamin D 0µg 0.8µg 4%
Polyunsaturated fat 0.814g 0.54g 2%
Vitamin E 0.25mg 2%
Protein 21.7g 20.93g 2%
Zinc 2.76mg 2.88mg 1%
Vitamin B2 0.187mg 0.202mg 1%
Net carbs 47.78g 1.5g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.212mg 0.251mg 0%
Threonine 0.767mg 0.931mg 0%
Isoleucine 0.785mg 0.918mg 0%
Leucine 1.549mg 1.661mg 0%
Lysine 1.521mg 1.775mg 0%
Methionine 0.243mg 0.553mg 0%
Phenylalanine 1.858mg 0.904mg 0%
Valine 0.937mg 0.908mg 0%
Histidine 0.774mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Ham
Ham
3
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 CarbsCarbs +4085.3%
Contains more FatsFats +271.1%
Contains more WaterWater +539%
Contains more OtherOther +27%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 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 -81.8%
Contains more Poly. FatPolyunsaturated fat +50.7%
Contains more Mono. FatMonounsaturated fat +21733.3%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.