Cashews vs. Ham
Nutrition comparison of Cashews and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and ham:
- Both cashews and ham are high in calories, potassium, protein and saturated fat.
- Cashew is an excellent source of dietary fiber and iron.
- Ham has more riboflavin, niacin and Vitamin B12, however, cashew contains more pantothenic acid and folate.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and ham are high in calories. Cashew has 110% more calories than ham - cashew has 553 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, cashews is lighter in protein, heavier in carbs and lighter in fat compared to ham per calorie. Cashews has a macronutrient ratio of 13:21:67 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Ham | |
|---|---|---|
| Protein | 13% | 25% |
| Carbohydrates | 21% | 3% |
| Fat | 67% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and ham has 94% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than ham - cashew has 3.3g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both cashews and ham are high in protein. Cashew has 12% more protein than ham - cashew has 18.2g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both cashews and ham are high in saturated fat. Cashew has a little more saturated fat (8%) than ham by weight - cashew has 7.8g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Cashew has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and ham contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than cashew - ham has 26iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and ham contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than ham - cashew has 34.1ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more riboflavin, niacin and Vitamin B12, however, cashew contains more pantothenic acid and folate. Both cashews and ham contain significant amounts of thiamin and Vitamin B6.
| Cashews | Ham | |
|---|---|---|
| Thiamin | 0.423 MG | 0.712 MG |
| Riboflavin | 0.058 MG | 0.19 MG |
| Niacin | 1.062 MG | 4.162 MG |
| Pantothenic acid | 0.864 MG | 0.18 MG |
| Vitamin B6 | 0.417 MG | 0.26 MG |
| Folate | 25 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Cashew has 270% more calcium than ham - cashew has 37mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Cashew is an excellent source of iron and it has 746% more iron than ham - cashew has 6.7mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both cashews and ham are high in potassium. Cashew has 112% more potassium than ham - cashew has 660mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Ham | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.31 G |
| Total | 0.062 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than ham per 100 grams.
| Cashews | Ham | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 2.16 G |
| Total | 8.048 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cashews g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or ham contain more calories in 100 grams?Both cashews and ham are high in calories. Cashew has 110% more calories than ham - cashew has 553 calories in 100g and ham has 263 calories.
Does cashews or ham contain more iron?
Cashew is an abundant source of iron and it has 750% more iron than ham - cashew has 6.7mg of iron in 100 grams and ham has 0.79mg of iron.
Does cashews or ham contain more potassium?
Both cashews and ham are high in potassium. Cashew has 110% more potassium than ham - cashew has 660mg of potassium in 100 grams and ham has 311mg of potassium.