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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.

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
Infographic link

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 Calcium +1525%
Contains more Iron +253.4%
Contains more Magnesium +1207.1%
Contains more Phosphorus +87.2%
Contains more Potassium +385%
Contains less Sodium -98.6%
Contains more Copper +1238%
Contains more Manganese +3216.7%
Contains more Selenium +137.8%
Equal in Zinc - 2.88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1525%
Contains more Iron +253.4%
Contains more Magnesium +1207.1%
Contains more Phosphorus +87.2%
Contains more Potassium +385%
Contains less Sodium -98.6%
Contains more Copper +1238%
Contains more Manganese +3216.7%
Contains more Selenium +137.8%
Equal in Zinc - 2.88

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.
:
9
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B5 +214.1%
Contains more Folate +15100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B6 +41.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 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 A +∞%
Contains more Vitamin B5 +214.1%
Contains more Folate +15100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B6 +41.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.8%
Contains more Polyunsaturated fat +50.7%
Contains more Monounsaturated Fat +21733.3%
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -81.8%
Contains more Polyunsaturated fat +50.7%
Contains more Monounsaturated Fat +21733.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pigeon pea raw 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 Pigeon pea raw Ham Opinion
Net carbs 47.78g 1.5g Pigeon pea raw
Protein 21.7g 20.93g Pigeon pea raw
Fats 1.49g 5.53g Ham
Carbs 62.78g 1.5g Pigeon pea raw
Calories 343kcal 145kcal Pigeon pea raw
Fiber 15g 0g Pigeon pea raw
Calcium 130mg 8mg Pigeon pea raw
Iron 5.23mg 1.48mg Pigeon pea raw
Magnesium 183mg 14mg Pigeon pea raw
Phosphorus 367mg 196mg Pigeon pea raw
Potassium 1392mg 287mg Pigeon pea raw
Sodium 17mg 1203mg Pigeon pea raw
Zinc 2.76mg 2.88mg Ham
Copper 1.057mg 0.079mg Pigeon pea raw
Manganese 1.791mg 0.054mg Pigeon pea raw
Selenium 8.2µg 19.5µg Ham
Vitamin A 28IU 0IU Pigeon pea raw
Vitamin A RAE 1µg 0µg Pigeon pea raw
Vitamin E 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.643mg 0.754mg Ham
Vitamin B2 0.187mg 0.202mg Ham
Vitamin B3 2.965mg 4.023mg Ham
Vitamin B5 1.266mg 0.403mg Pigeon pea raw
Vitamin B6 0.283mg 0.4mg Ham
Folate 456µg 3µg Pigeon pea raw
Vitamin B12 0µg 0.65µg Ham
Choline 85.1mg Ham
Tryptophan 0.212mg 0.251mg Ham
Threonine 0.767mg 0.931mg Ham
Isoleucine 0.785mg 0.918mg Ham
Leucine 1.549mg 1.661mg Ham
Lysine 1.521mg 1.775mg Ham
Methionine 0.243mg 0.553mg Ham
Phenylalanine 1.858mg 0.904mg Pigeon pea raw
Valine 0.937mg 0.908mg Pigeon pea raw
Histidine 0.774mg 0.75mg Pigeon pea raw
Cholesterol 0mg 53mg Pigeon pea raw
Saturated Fat 0.33g 1.81g Pigeon pea raw
Monounsaturated Fat 0.012g 2.62g Ham
Polyunsaturated fat 0.814g 0.54g Pigeon pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea raw Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
57%
Pigeon pea raw
45%
Ham
Minerals Daily Need Coverage Score
135%
Pigeon pea raw
55%
Ham

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pigeon pea raw
Pigeon pea raw contains less Sodium (difference - 1186mg)
Which food is lower in Cholesterol?
Pigeon pea raw
Pigeon pea raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Pigeon pea raw
Pigeon pea raw is lower in Saturated Fat (difference - 1.48g)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 22)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
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. 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.