Pistachio vs. Ham
Nutrition comparison of Pistachio and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and ham:
- Both pistachio and ham are high in calories, potassium, protein and saturated fat.
- Ham has more niacin and Vitamin B12, however, pistachio contains more pantothenic acid, Vitamin B6 and folate.
- Ham has signficantly less carbohydrates than pistachio.
- Pistachio is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and ham are high in calories. Pistachio has 117% more calories than ham - pistachio has 572 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, pistachio is lighter in protein, heavier in carbs and lighter in fat compared to ham per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Ham | |
|---|---|---|
| Protein | 14% | 25% |
| Carbohydrates | 19% | 3% |
| Fat | 68% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than ham - pistachio has 10.3g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both pistachio and ham are high in protein. Pistachio has 29% more protein than ham - pistachio has 21.1g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both pistachio and ham are high in saturated fat. Ham has 27% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Pistachio has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than ham - pistachio has 3mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than ham - pistachio has 13ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than pistachio - ham has 26iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 704% more Vitamin E than ham - pistachio has 2.2mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than ham - pistachio has 13.2ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more niacin and Vitamin B12, however, pistachio contains more pantothenic acid, Vitamin B6 and folate. Both pistachio and ham contain significant amounts of thiamin and riboflavin.
| Pistachio | Ham | |
|---|---|---|
| Thiamin | 0.695 MG | 0.712 MG |
| Riboflavin | 0.234 MG | 0.19 MG |
| Niacin | 1.373 MG | 4.162 MG |
| Pantothenic acid | 0.513 MG | 0.18 MG |
| Vitamin B6 | 1.122 MG | 0.26 MG |
| Folate | 51 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 970% more calcium than ham - pistachio has 107mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Pistachio is an excellent source of iron and it has 410% more iron than ham - pistachio has 4mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both pistachio and ham are high in potassium. Pistachio has 224% more potassium than ham - pistachio has 1007mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pistachio and ham contain significant amounts of alpha linoleic acid (ALA).
| Pistachio | Ham | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.31 G |
| Total | 0.212 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than ham per 100 grams.
| Pistachio | Ham | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 2.16 G |
| Total | 13.13 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.
Pistachio 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 pistachio or ham contain more calories in 100 grams?Both pistachio and ham are high in calories. Pistachio has 120% more calories than ham - pistachio has 572 calories in 100g and ham has 263 calories.
Does pistachio or ham contain more calcium?
Pistachio is a rich source of calcium and it has 970% more calcium than ham - pistachio has 107mg of calcium in 100 grams and ham has 10mg of calcium.
Does pistachio or ham contain more iron?
Pistachio is an abundant source of iron and it has 410% more iron than ham - pistachio has 4mg of iron in 100 grams and ham has 0.79mg of iron.
Does pistachio or ham contain more potassium?
Both pistachio and ham are high in potassium. Pistachio has 220% more potassium than ham - pistachio has 1007mg of potassium in 100 grams and ham has 311mg of potassium.