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  6. Barley vs. Ham

Barley vs. Ham — In-Depth Nutrition Comparison

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How are barley and ham different?

  • Barley is richer in manganese, fiber, copper, selenium, magnesium, iron, and phosphorus, while ham is higher in vitamin B12.
  • Barley covers your daily need for manganese, 82% more than ham.
  • Barley is lower in sodium.
  • Barley has a higher glycemic index (28) than ham (0).

Barley, hulled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Barley 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.
Barley
Barley
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Ham
Ham
0
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 +850%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +57.5%
Contains more IronIron +143.2%
Contains more CopperCopper +530.4%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3498.1%
Contains more SeleniumSelenium +93.3%
~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.
Barley
Barley
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Ham
Ham
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +128%
Contains more Vitamin B2Vitamin B2 +41.1%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Barley Ham DV% diff.
Manganese 1.943mg 0.054mg 82%
Fiber 17.3g 0g 69%
Sodium 12mg 1203mg 52%
Copper 0.498mg 0.079mg 47%
Selenium 37.7µg 19.5µg 33%
Magnesium 133mg 14mg 28%
Iron 3.6mg 1.48mg 27%
Vitamin B12 0µg 0.65µg 27%
Carbs 73.48g 1.5g 24%
Cholesterol 0mg 53mg 18%
Protein 12.48g 20.93g 17%
Choline 85.1mg 15%
Calories 354kcal 145kcal 10%
Phosphorus 264mg 196mg 10%
Vitamin B1 0.646mg 0.754mg 9%
Vitamin B2 0.285mg 0.202mg 6%
Vitamin B6 0.318mg 0.4mg 6%
Saturated fat 0.482g 1.81g 6%
Monounsaturated fat 0.295g 2.62g 6%
Fats 2.3g 5.53g 5%
Potassium 452mg 287mg 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B3 4.604mg 4.023mg 4%
Folate 19µg 3µg 4%
Polyunsaturated fat 1.108g 0.54g 4%
Calcium 33mg 8mg 3%
Vitamin E 0.57mg 0.25mg 2%
Vitamin B5 0.282mg 0.403mg 2%
Vitamin K 2.2µg 0µg 2%
Zinc 2.77mg 2.88mg 1%
Protein per 100 calories 3.5g 14g N/A
Calories per 10 g protein 284kcal 69kcal N/A
Weight per 100 calories 28g 69g N/A
Unsaturated / Saturated Fat ratio 2.9 1.7 N/A
Net carbs 56.18g 1.5g N/A
Sugar 0.8g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.208mg 0.251mg 0%
Threonine 0.424mg 0.931mg 0%
Isoleucine 0.456mg 0.918mg 0%
Leucine 0.848mg 1.661mg 0%
Lysine 0.465mg 1.775mg 0%
Methionine 0.24mg 0.553mg 0%
Phenylalanine 0.7mg 0.904mg 0%
Valine 0.612mg 0.908mg 0%
Histidine 0.281mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
1
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Ham
Ham
4
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 +4798.7%
Contains more ProteinProtein +67.7%
Contains more FatsFats +140.4%
Contains more WaterWater +616.8%
Contains more OtherOther +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 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 -73.4%
Contains more Poly. FatPolyunsaturated fat +105.2%
Contains more Mono. FatMonounsaturated fat +788.1%

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.