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  6. Ham vs. Barley

Ham vs. Barley — In-Depth Nutrition Comparison

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How are ham and barley different?

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

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

Infographic

Ham vs Barley 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.
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%
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%
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 ~2.77mg

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.
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%
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%
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 +∞%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +67.7%
Contains more FatsFats +140.4%
Contains more WaterWater +616.8%
Contains more OtherOther +90%
Contains more CarbsCarbs +4798.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +788.1%
Contains less Sat. FatSaturated fat -73.4%
Contains more Poly. FatPolyunsaturated fat +105.2%

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.