Pecan vs. Ham
Nutrition comparison of Pecan and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and ham:
- Both pecan and ham are high in calories, potassium, protein and saturated fat.
- Ham has 6.5 times less carbohydrates than pecan.
- Ham has more niacin and Vitamin B12, however, pecan contains more pantothenic acid and folate.
- Pecan is a great source of iron.
- Pecan is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and ham are high in calories. Pecan has 163% more calories than ham - pecan has 691 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, pecan is lighter in protein, heavier in carbs and heavier in fat compared to ham per calorie. Pecan has a macronutrient ratio of 5:7:88 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Ham | |
|---|---|---|
| Protein | 5% | 25% |
| Carbohydrates | 7% | 3% |
| Fat | 88% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 6.5 times less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than ham - pecan has 9.6g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than pecan - pecan has 4g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both pecan and ham are high in protein. Ham has 78% more protein than pecan - pecan has 9.2g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both pecan and ham are high in saturated fat. Ham has 16% more saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Pecan has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than ham - pecan has 1.1mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Pecan and ham contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than pecan - ham has 26iu of Vitamin D per 100 grams and pecan does not contain significant amounts.
Vitamin E
Pecan and ham contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Pecan and ham contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more niacin and Vitamin B12, however, pecan contains more pantothenic acid and folate. Both pecan and ham contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Pecan | Ham | |
|---|---|---|
| Thiamin | 0.66 MG | 0.712 MG |
| Riboflavin | 0.13 MG | 0.19 MG |
| Niacin | 1.167 MG | 4.162 MG |
| Pantothenic acid | 0.863 MG | 0.18 MG |
| Vitamin B6 | 0.21 MG | 0.26 MG |
| Folate | 22 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 600% more calcium than ham - pecan has 70mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Pecan is a great source of iron and it has 220% more iron than ham - pecan has 2.5mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both pecan and ham are high in potassium. Pecan has 32% more potassium than ham - pecan has 410mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than ham per 100 grams.
| Pecan | Ham | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.31 G |
| Total | 0.986 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than ham per 100 grams.
| Pecan | Ham | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 2.16 G |
| Total | 20.697 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.
Pecan 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 pecan or ham contain more calories in 100 grams?Both pecan and ham are high in calories. Pecan has 160% more calories than ham - pecan has 691 calories in 100g and ham has 263 calories.
Does pecan or ham contain more calcium?
Pecan is a rich source of calcium and it has 600% more calcium than ham - pecan has 70mg of calcium in 100 grams and ham has 10mg of calcium.
Does pecan or ham contain more potassium?
Both pecan and ham are high in potassium. Pecan has 30% more potassium than ham - pecan has 410mg of potassium in 100 grams and ham has 311mg of potassium.