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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.
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% 1.7% 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% 24% 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

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%

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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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
Calories 343kcal 145kcal Pigeon pea raw
Protein 21.7g 20.93g Pigeon pea raw
Fats 1.49g 5.53g Ham
Net carbs 47.78g 1.5g Pigeon pea raw
Carbs 62.78g 1.5g Pigeon pea raw
Cholesterol 0mg 53mg Pigeon pea raw
Vitamin D 0IU 32IU Ham
Magnesium 183mg 14mg Pigeon pea raw
Calcium 130mg 8mg Pigeon pea raw
Potassium 1392mg 287mg Pigeon pea raw
Iron 5.23mg 1.48mg Pigeon pea raw
Fiber 15g 0g Pigeon pea raw
Copper 1.057mg 0.079mg Pigeon pea raw
Zinc 2.76mg 2.88mg Ham
Phosphorus 367mg 196mg Pigeon pea raw
Sodium 17mg 1203mg Pigeon pea raw
Vitamin A 28IU 0IU Pigeon pea raw
Vitamin A 1µg 0µg Pigeon pea raw
Vitamin E 0.25mg Ham
Vitamin D 0µg 0.8µg Ham
Manganese 1.791mg 0.054mg Pigeon pea raw
Selenium 8.2µg 19.5µg 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
Vitamin B12 0µg 0.65µg Ham
Folate 456µg 3µg Pigeon pea raw
Choline 85.1mg Ham
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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea raw Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 Cholesterol?
Pigeon pea raw
Pigeon pea raw is lower in Cholesterol (difference - 53mg)
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 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.