Lentils vs. Ham

Nutrition comparison of Cooked Lentils and Ham


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked lentils versus ham (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in lentils and ham:

  • Both lentils and ham are high in calories, potassium and protein.
  • Ham has 9.9 times less carbohydrates than lentil.
  • Ham has more thiamin, riboflavin, niacin and Vitamin B12, however, lentil contains more pantothenic acid and folate.
  • Lentil is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of lentils and ham is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Ham src

Calories and Carbs

calories

Both lentils and ham are high in calories. Ham has 127% more calories than lentil - lentil has 116 calories per 100 grams and ham has 263 calories.

For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Lentils has a macronutrient ratio of 30:67:3 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Ham
Protein 30% 25%
Carbohydrates 67% 3%
Fat 3% 72%
Alcohol ~ ~

carbohydrates

Ham has 9.9 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and ham has 1.8g of carbohydrates.

dietary fiber

Lentil is an excellent source of dietary fiber and it has more dietary fiber than ham - lentil has 7.9g of dietary fiber per 100 grams and ham does not contain significant amounts.

sugar

Ham has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and ham does not contain significant amounts.



Protein

protein

Both lentils and ham are high in protein. Ham has 80% more protein than lentil - lentil has 9g of protein per 100 grams and ham has 16.3g of protein.

Fat

saturated fat

Ham is high in saturated fat and lentil has 99% less saturated fat than ham - lentil has 0.05g of saturated fat per 100 grams and ham has 7.2g of saturated fat.

cholesterol

Lentil has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and lentil does not contain significant amounts.

Vitamins

Vitamin C

Lentil has more Vitamin C than ham - lentil has 1.5mg of Vitamin C per 100 grams and ham does not contain significant amounts.

Vitamin A

Lentils and ham contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and ham does not contain significant amounts.

Vitamin D

Ham has more Vitamin D than lentil - ham has 26iu of Vitamin D per 100 grams and lentil does not contain significant amounts.

Vitamin E

Lentils and ham contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.

Vitamin K

Lentils and ham contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and ham does not contain significant amounts.

The B Vitamins

Ham has more thiamin, riboflavin, niacin and Vitamin B12, however, lentil contains more pantothenic acid and folate. Both lentils and ham contain significant amounts of Vitamin B6.

Lentils Ham
Thiamin 0.169 MG 0.712 MG
Riboflavin 0.073 MG 0.19 MG
Niacin 1.06 MG 4.162 MG
Pantothenic acid 0.638 MG 0.18 MG
Vitamin B6 0.178 MG 0.26 MG
Folate 181 UG 1 UG
Vitamin B12 ~ 0.95 UG

Minerals

calcium

Lentil has 90% more calcium than ham - lentil has 19mg of calcium per 100 grams and ham has 10mg of calcium.

iron

Lentil is an excellent source of iron and it has 322% more iron than ham - lentil has 3.3mg of iron per 100 grams and ham has 0.79mg of iron.

potassium

Both lentils and ham are high in potassium. Lentil has 19% more potassium than ham - lentil has 369mg 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 lentil per 100 grams.

Lentils Ham
alpha linoleic acid 0.037 G 0.31 G
Total 0.037 G 0.31 G

omega 6s

Comparing omega-6 fatty acids, ham has more linoleic acid than lentil per 100 grams.

Lentils Ham
linoleic acid 0.137 G 2.16 G
Total 0.137 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.

Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Ham (Ham, minced) .

Cooked Lentils g

()
Daily Values (%)

Ham g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food