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  6. Ham vs. Oats

Ham vs. Oats — In-Depth Nutrition Comparison

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Important differences between ham and oats

  • Ham has more vitamin B12, vitamin B6, and vitamin B3; however, oats have more manganese, copper, phosphorus, fiber, iron, and magnesium.
  • Oats' daily need coverage for manganese is 211% more.
  • Oats are lower in sodium.
  • Oats have a higher glycemic index than ham.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Oats.

Infographic

Ham vs Oats 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
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%
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1164.3%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +49.5%
Contains more IronIron +218.9%
Contains more CopperCopper +692.4%
Contains more ZincZinc +37.8%
Contains more PhosphorusPhosphorus +166.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +9003.7%

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
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% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Oats
Oats
2
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% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +45.3%
Contains more Vitamin B3Vitamin B3 +318.6%
Contains more Vitamin B6Vitamin B6 +236.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B5Vitamin B5 +234.7%
Contains more FolateFolate +1766.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.763mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Oats DV% diff.
Manganese 0.054mg 4.916mg 211%
Copper 0.079mg 0.626mg 61%
Sodium 1203mg 2mg 52%
Phosphorus 196mg 523mg 47%
Fiber 0g 10.6g 42%
Iron 1.48mg 4.72mg 41%
Magnesium 14mg 177mg 39%
Selenium 19.5µg 35%
Vitamin B12 0.65µg 0µg 27%
Carbs 1.5g 66.27g 22%
Vitamin B6 0.4mg 0.119mg 22%
Vitamin B3 4.023mg 0.961mg 19%
Vitamin B5 0.403mg 1.349mg 19%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 15%
Folate 3µg 56µg 13%
Polyunsaturated fat 0.54g 2.535g 13%
Calories 145kcal 389kcal 12%
Zinc 2.88mg 3.97mg 10%
Protein 20.93g 16.89g 8%
Calcium 8mg 54mg 5%
Vitamin B2 0.202mg 0.139mg 5%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Potassium 287mg 429mg 4%
Saturated fat 1.81g 1.217g 3%
Fats 5.53g 6.9g 2%
Vitamin E 0.25mg 2%
Vitamin B1 0.754mg 0.763mg 1%
Monounsaturated fat 2.62g 2.178g 1%
Protein per 100 calories 14g 4.3g N/A
Calories per 10 g protein 69kcal 230kcal N/A
Weight per 100 calories 69g 26g N/A
Unsaturated / Saturated Fat ratio 1.7 3.9 N/A
Net carbs 1.5g 55.67g N/A
Tryptophan 0.251mg 0.234mg 0%
Threonine 0.931mg 0.575mg 0%
Isoleucine 0.918mg 0.694mg 0%
Leucine 1.661mg 1.284mg 0%
Lysine 1.775mg 0.701mg 0%
Methionine 0.553mg 0.312mg 0%
Phenylalanine 0.904mg 0.895mg 0%
Valine 0.908mg 0.937mg 0%
Histidine 0.75mg 0.405mg 0%

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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +23.9%
Contains more WaterWater +723.2%
Contains more OtherOther +154.1%
Contains more FatsFats +24.8%
Contains more CarbsCarbs +4318%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +20.3%
Contains less Sat. FatSaturated fat -32.8%
Contains more Poly. FatPolyunsaturated fat +369.4%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.