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  6. Ham vs. Pistachio

Ham vs. Pistachio — In-Depth Nutrition Comparison

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A recap on the differences between ham and pistachios

  • Ham has more vitamin B12 and selenium; however, pistachios are higher in copper, vitamin B6, manganese, fiber, phosphorus, iron, and magnesium.
  • Pistachios cover your daily copper needs 136% more than ham.
  • Pistachios have less sodium.
  • The glycemic index of pistachios is higher.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Nuts, pistachio nuts, raw.

Infographic

Ham vs Pistachio 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
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more ZincZinc +30.9%
Contains more SeleniumSelenium +178.6%
Contains more MagnesiumMagnesium +764.3%
Contains more CalciumCalcium +1212.5%
Contains more PotassiumPotassium +257.1%
Contains more IronIron +164.9%
Contains more CopperCopper +1545.6%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2122.2%

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
4
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%
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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more Vitamin B3Vitamin B3 +209.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1044%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B5Vitamin B5 +29%
Contains more Vitamin B6Vitamin B6 +325%
Contains more FolateFolate +1600%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Pistachio DV% diff.
Copper 0.079mg 1.3mg 136%
Vitamin B6 0.4mg 1.7mg 100%
Polyunsaturated fat 0.54g 14.38g 92%
Fats 5.53g 45.32g 61%
Sodium 1203mg 1mg 52%
Monounsaturated fat 2.62g 23.257g 52%
Manganese 0.054mg 1.2mg 50%
Fiber 0g 10.6g 42%
Phosphorus 196mg 490mg 42%
Iron 1.48mg 3.92mg 31%
Vitamin B12 0.65µg 0µg 27%
Magnesium 14mg 121mg 25%
Selenium 19.5µg 7µg 23%
Potassium 287mg 1025mg 22%
Calories 145kcal 560kcal 21%
Saturated fat 1.81g 5.907g 19%
Cholesterol 53mg 0mg 18%
Vitamin E 0.25mg 2.86mg 17%
Vitamin B3 4.023mg 1.3mg 17%
Choline 85.1mg 15%
Folate 3µg 51µg 12%
Calcium 8mg 105mg 10%
Vitamin B1 0.754mg 0.87mg 10%
Carbs 1.5g 27.17g 9%
Vitamin C 0mg 5.6mg 6%
Zinc 2.88mg 2.2mg 6%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Vitamin A 0µg 26µg 3%
Vitamin B2 0.202mg 0.16mg 3%
Protein 20.93g 20.16g 2%
Vitamin B5 0.403mg 0.52mg 2%
Starch 1.67g 1%
Protein per 100 calories 14g 3.6g N/A
Calories per 10 g protein 69kcal 278kcal N/A
Weight per 100 calories 69g 18g N/A
Unsaturated / Saturated Fat ratio 1.7 6.4 N/A
Net carbs 1.5g 16.57g N/A
Sugar 0g 7.66g N/A
Tryptophan 0.251mg 0.251mg 0%
Threonine 0.931mg 0.684mg 0%
Isoleucine 0.918mg 0.917mg 0%
Leucine 1.661mg 1.604mg 0%
Lysine 1.775mg 1.138mg 0%
Methionine 0.553mg 0.36mg 0%
Phenylalanine 0.904mg 1.092mg 0%
Valine 0.908mg 1.249mg 0%
Histidine 0.75mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1448.5%
Contains more OtherOther +46.6%
Contains more FatsFats +719.5%
Contains more CarbsCarbs +1711.3%
~equal in Protein ~20.16g

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -69.4%
Contains more Mono. FatMonounsaturated fat +787.7%
Contains more Poly. FatPolyunsaturated fat +2563%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.