Pine Nut vs. Ham

Nutrition comparison of Pine Nut and Ham


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

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

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

  • Both pine nut and ham are high in calories, potassium and protein.
  • Ham has 6.1 times less carbohydrates than pine nut.
  • Ham has more Vitamin B6 and Vitamin B12, however, pine nut contains more folate.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of pine nut 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: Pine Nut (Nuts, pine nuts, dried) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Ham src

Calories and Carbs

calories

Both pine nut and ham are high in calories. Pine nut has 156% more calories than ham - pine nut has 673 calories per 100 grams and ham has 263 calories.

For macronutrient ratios, pine nut is lighter in protein, heavier in carbs and heavier in fat compared to ham per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Ham
Protein 8% 25%
Carbohydrates 7% 3%
Fat 85% 72%
Alcohol ~ ~

carbohydrates

Ham has 6.1 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and ham has 1.8g of carbohydrates.

dietary fiber

Pine nut is an excellent source of dietary fiber and it has more dietary fiber than ham - pine nut has 3.7g of dietary fiber per 100 grams and ham does not contain significant amounts.

sugar

Ham has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and ham does not contain significant amounts.



Protein

protein

Both pine nut and ham are high in protein. Ham has 19% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and ham has 16.3g of protein.

Fat

saturated fat

Ham is high in saturated fat and pine nut has 32% less saturated fat than ham - pine nut has 4.9g of saturated fat per 100 grams and ham has 7.2g of saturated fat.

cholesterol

Pine nut has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and pine nut does not contain significant amounts.

Vitamins

Vitamin C

Pine nut has more Vitamin C than ham - pine nut has 0.8mg of Vitamin C per 100 grams and ham does not contain significant amounts.

Vitamin A

Pine nut and ham contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and ham does not contain significant amounts.

Vitamin D

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

Vitamin E

Pine nut is a great source of Vitamin E and it has 33 times more Vitamin E than ham - pine nut has 9.3mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.

Vitamin K

Pine nut has more Vitamin K than ham - pine nut has 53.9ug of Vitamin K per 100 grams and ham does not contain significant amounts.

The B Vitamins

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

Pine Nut Ham
Thiamin 0.364 MG 0.712 MG
Riboflavin 0.227 MG 0.19 MG
Niacin 4.387 MG 4.162 MG
Pantothenic acid 0.313 MG 0.18 MG
Vitamin B6 0.094 MG 0.26 MG
Folate 34 UG 1 UG
Vitamin B12 ~ 0.95 UG

Minerals

calcium

Pine nut and ham contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and ham has 10mg of calcium.

iron

Pine nut is an excellent source of iron and it has 600% more iron than ham - pine nut has 5.5mg of iron per 100 grams and ham has 0.79mg of iron.

potassium

Both pine nut and ham are high in potassium. Pine nut has 92% more potassium than ham - pine nut has 597mg of potassium per 100 grams and ham has 311mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both pine nut and ham contain significant amounts of alpha linoleic acid (ALA).

Pine Nut Ham
alpha linoleic acid 0.164 G 0.31 G
Total 0.164 G 0.31 G

omega 6s

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

Pine Nut Ham
other omega 6 0.052 G ~
linoleic acid 33.15 G 2.16 G
Total 33.202 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: Pine Nut (Nuts, pine nuts, dried) and Ham (Ham, minced) .

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