How many calories are in one pound of ham?

Ham has 1193 calories per pound or 263 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one pound of ham?

An excellent source of protein, a single pound of Ham contains 148% of recommended daily values or 73.8 grams of protein. However, the protein in ham is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in ham?

Ham is an excellent source of many nutrients, including protein, Vitamin D, calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12. It also contains significant amounts of magnesium.

Does ham contain omega 3 fatty acids?

Ham is a source of healthy omega-3 fatty acids, containing a total of 1.41 grams for every pound. It contains significant amounts of alpha linoleic acid.

Vegan Food with Nutrition Similar to Ham

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Summary
Similar nuts
Similar plants

Ham source

Similar to Ham

A common and nutrient dense meat product, ham is an excellent source of protein, potassium and thiamin. It is also a good source of niacin and Vitamin B12. One pound of ham contains about 1193 calories.

For vegan nutritional substitutes, the most comparable foods to ham include hemp seeds, oats and granola.

We compared the key nutrients in ham (niacin, Vitamin B12, protein, potassium and thiamin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Hemp Seeds, Oats, , Granola, Brazil Nut, Pecan, Soy Flour, Mung Bean, Pine Nut, Walnut, Pasta, Barley, Cashews, Lentils, Peanut Flour

plants and vegetables: Peas, Dijon Mustard, Sprouted Peas, Edamame, Lima Beans

The details of the top vegan 20 foods most nutritionally similar to ham are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to ham. Hemp seeds, oats, , granola and brazil nut are all high in niacin, Vitamin B12, protein, potassium and or thiamin.

Hemp Seeds

Similarity: > 95%

More nutritionally dense than ham, hemp seeds are high in many of the same nutrients as ham, including protein, potassium, thiamin and niacin. Moreover, hemp seeds contains more dietary fiber, calcium, iron and riboflavin than ham.

For 100 grams of ham and hemp seeds:

Ham (3.5 ounces)		Hemp Seeds (10 tbsps)
4.2	niacin (MG)	9.2
0.95	Vitamin B12 (UG)	0
16	protein (G)	32
311	potassium (MG)	1200
0.71	thiamin (MG)	1.3

However, ham does contain more Vitamin D, pantothenic acid and Vitamin B12 than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	553
0	dietary fiber (G)	4
0	sugar (G)	1.5
7.2	saturated fat (G)	4.6
0	Vitamin C (MG)	0.5
0	Vitamin A (UG)	1
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.8
10	calcium (MG)	70
0.79	iron (MG)	8
0.19	riboflavin (MG)	0.29
0.18	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0.6
1	folate (UG)	110
0.95	Vitamin B12 (UG)	0

0.968 | 0.968 | 9.61 Complete Comparison:
Hemp Seeds vs. Ham

Oats

Similarity: > 95%

Oats are also high in protein, potassium and thiamin. Moreover, oats contains more dietary fiber, calcium, iron, pantothenic acid and folate than ham.

For 100 grams of ham and oats:

Ham (3.5 ounces)		Oats (5/8 cup)
4.2	niacin (MG)	0.96
0.95	Vitamin B12 (UG)	0
16	protein (G)	17
311	potassium (MG)	429
0.71	thiamin (MG)	0.76

However, ham does contain more Vitamin D, niacin, Vitamin B6 and Vitamin B12 than oats by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	389
0	dietary fiber (G)	11
7.2	saturated fat (G)	1.2
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0
10	calcium (MG)	54
0.79	iron (MG)	4.7
0.19	riboflavin (MG)	0.14
0.18	pantothenic acid (MG)	1.3
0.26	Vitamin B6 (MG)	0.12
1	folate (UG)	56
0.95	Vitamin B12 (UG)	0

0.959 | 0.959 | 6.04 Complete Comparison:
Oats vs. Ham

Similarity: > 95%

is also high in protein, potassium and thiamin. Moreover, contains more dietary fiber, Vitamin A, iron and Vitamin B6 than ham.

For 100 grams of ham and :

Ham (3.5 ounces)		(5/8 cup)
4.2	niacin (MG)	3.6
0.95	Vitamin B12 (UG)	0
16	protein (G)	9.4
311	potassium (MG)	287
0.71	thiamin (MG)	0.39

A higher water content, is less nutritionally dense than ham. Ham does contain more Vitamin D and Vitamin B12 than by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	365
0	dietary fiber (G)	7.3
0	sugar (G)	0.64
7.2	saturated fat (G)	0.67
0	Vitamin A (UG)	11
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.49
10	calcium (MG)	7
0.79	iron (MG)	2.7
0.19	riboflavin (MG)	0.2
0.18	pantothenic acid (MG)	0.42
0.26	Vitamin B6 (MG)	0.62
1	folate (UG)	19
0.95	Vitamin B12 (UG)	0

0.956 | 0.956 | 0 Complete Comparison:
vs. Ham

Granola

Similarity: > 95%

More nutritionally dense than ham, granola is also high in protein, potassium and thiamin. Moreover, granola contains more dietary fiber, Vitamin C, Vitamin E and calcium than ham.

For 100 grams of ham and granola:

Ham (3.5 ounces)		Granola (7/8 cup)
4.2	niacin (MG)	2.7
0.95	Vitamin B12 (UG)	0
16	protein (G)	14
311	potassium (MG)	539
0.71	thiamin (MG)	0.55

However, ham does contain more Vitamin D, niacin and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	489
0	dietary fiber (G)	8.9
0	sugar (G)	20
7.2	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	11
10	calcium (MG)	76
0.79	iron (MG)	4
0.19	riboflavin (MG)	0.35
0.18	pantothenic acid (MG)	0.75
0.26	Vitamin B6 (MG)	0.37
1	folate (UG)	84
0.95	Vitamin B12 (UG)	0

0.956 | 0.956 | 7.62 Complete Comparison:
Granola vs. Ham

Brazil Nut

Similarity: > 95%

More nutritionally dense than ham, brazil nut is high in many of the same nutrients as ham, including protein, saturated fat, potassium and thiamin. Moreover, brazil nut contains more dietary fiber, Vitamin C, Vitamin E and calcium than ham.

For 100 grams of ham and brazil nut:

Ham (3.5 ounces)		Brazil Nut (3/4 cup)
4.2	niacin (MG)	0.3
0.95	Vitamin B12 (UG)	0
16	protein (G)	14
311	potassium (MG)	659
0.71	thiamin (MG)	0.62

However, ham does contain more Vitamin D, riboflavin, niacin, Vitamin B6 and Vitamin B12 than brazil nut by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	659
0	dietary fiber (G)	7.5
0	sugar (G)	2.3
7.2	saturated fat (G)	16
0	Vitamin C (MG)	0.7
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	5.7
10	calcium (MG)	160
0.79	iron (MG)	2.4
0.19	riboflavin (MG)	0.04
0.18	pantothenic acid (MG)	0.18
0.26	Vitamin B6 (MG)	0.1
1	folate (UG)	22
0.95	Vitamin B12 (UG)	0

0.949 | 0.949 | 7.9 Complete Comparison:
Brazil Nut vs. Ham

Pecan

Similarity: > 90%

Pecan is high in many of the same nutrients as ham, including protein, saturated fat, potassium and thiamin. Moreover, pecan contains more dietary fiber, Vitamin C, calcium and iron than ham.

For 100 grams of ham and pecan:

Ham (3.5 ounces)		Pecan (7/8 cup)
4.2	niacin (MG)	1.2
0.95	Vitamin B12 (UG)	0
16	protein (G)	9.2
311	potassium (MG)	410
0.71	thiamin (MG)	0.66

However, ham does contain more Vitamin D, niacin and Vitamin B12 than pecan by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	691
0	dietary fiber (G)	9.6
0	sugar (G)	4
7.2	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	1.4
10	calcium (MG)	70
0.79	iron (MG)	2.5
0.19	riboflavin (MG)	0.13
0.18	pantothenic acid (MG)	0.86
0.26	Vitamin B6 (MG)	0.21
1	folate (UG)	22
0.95	Vitamin B12 (UG)	0

0.944 | 0.944 | 6.12 Complete Comparison:
Pecan vs. Ham

Soy Flour

Similarity: > 90%

More nutritionally dense than ham, soy flour is also high in protein, potassium and thiamin. Moreover, soy flour contains more dietary fiber, calcium, iron and riboflavin than ham.

For 100 grams of ham and soy flour:

Ham (3.5 ounces)		Soy Flour (1.25 cup)
4.2	niacin (MG)	3
0.95	Vitamin B12 (UG)	0
16	protein (G)	50
311	potassium (MG)	2090
0.71	thiamin (MG)	1.1

However, ham does contain more Vitamin D, niacin and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	372
0	dietary fiber (G)	16
0	sugar (G)	9.3
7.2	saturated fat (G)	1.3
0	Vitamin A (UG)	2
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.55
10	calcium (MG)	285
0.79	iron (MG)	8.2
0.19	riboflavin (MG)	0.28
0.18	pantothenic acid (MG)	1.6
0.26	Vitamin B6 (MG)	1.1
1	folate (UG)	289
0.95	Vitamin B12 (UG)	0

0.944 | 0.944 | 11.51 Complete Comparison:
Soy Flour vs. Ham

Mung Bean

Similarity: > 90%

More nutritionally dense than ham, mung bean is also high in protein, potassium and thiamin. Moreover, mung bean contains more dietary fiber, Vitamin C, Vitamin A and calcium than ham.

For 100 grams of ham and mung bean:

Ham (3.5 ounces)		Mung Bean (1/2 cup)
4.2	niacin (MG)	2.3
0.95	Vitamin B12 (UG)	0
16	protein (G)	24
311	potassium (MG)	1246
0.71	thiamin (MG)	0.62

However, ham does contain more Vitamin D, niacin and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	347
0	dietary fiber (G)	16
0	sugar (G)	6.6
7.2	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.51
10	calcium (MG)	132
0.79	iron (MG)	6.7
0.19	riboflavin (MG)	0.23
0.18	pantothenic acid (MG)	1.9
0.26	Vitamin B6 (MG)	0.38
1	folate (UG)	625
0.95	Vitamin B12 (UG)	0

0.944 | 0.944 | 7.63 Complete Comparison:
Mung Bean vs. Ham

Pine Nut

Similarity: > 90%

More nutritionally dense than ham, pine nut is high in many of the same nutrients as ham, including protein, potassium, thiamin and niacin. Moreover, pine nut contains more dietary fiber, Vitamin C, Vitamin E and iron than ham.

For 100 grams of ham and pine nut:

Ham (3.5 ounces)		Pine Nut (3/4 cup)
4.2	niacin (MG)	4.4
0.95	Vitamin B12 (UG)	0
16	protein (G)	14
311	potassium (MG)	597
0.71	thiamin (MG)	0.36

However, ham does contain more Vitamin D, Vitamin B6 and Vitamin B12 than pine nut by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	673
0	dietary fiber (G)	3.7
0	sugar (G)	3.6
7.2	saturated fat (G)	4.9
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	9.3
10	calcium (MG)	16
0.79	iron (MG)	5.5
0.19	riboflavin (MG)	0.23
0.18	pantothenic acid (MG)	0.31
0.26	Vitamin B6 (MG)	0.09
1	folate (UG)	34
0.95	Vitamin B12 (UG)	0

0.943 | 0.943 | 8.15 Complete Comparison:
Pine Nut vs. Ham

Walnut

Similarity: > 90%

Walnut is also high in protein, saturated fat and potassium. Moreover, walnut contains more dietary fiber, Vitamin C, calcium and iron than ham.

For 100 grams of ham and walnut:

Ham (3.5 ounces)		Walnut (7/8 cup)
4.2	niacin (MG)	1.1
0.95	Vitamin B12 (UG)	0
16	protein (G)	15
311	potassium (MG)	441
0.71	thiamin (MG)	0.34

However, ham does contain more Vitamin D, thiamin, niacin and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	654
0	dietary fiber (G)	6.7
0	sugar (G)	2.6
7.2	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.7
10	calcium (MG)	98
0.79	iron (MG)	2.9
0.19	riboflavin (MG)	0.15
0.18	pantothenic acid (MG)	0.57
0.26	Vitamin B6 (MG)	0.54
1	folate (UG)	98
0.95	Vitamin B12 (UG)	0

0.941 | 0.941 | 6.28 Complete Comparison:
Walnut vs. Ham

Pasta

Similarity: > 90%

Pasta is high in many of the same nutrients as ham, including protein, potassium, thiamin and niacin. Moreover, pasta contains more dietary fiber, calcium, iron and riboflavin than ham.

For 100 grams of ham and pasta:

Ham (3.5 ounces)		Pasta (1 cup)
4.2	niacin (MG)	7.2
0.95	Vitamin B12 (UG)	0
16	protein (G)	13
311	potassium (MG)	223
0.71	thiamin (MG)	0.89

However, ham does contain more Vitamin D, Vitamin B6 and Vitamin B12 than pasta by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	371
0	dietary fiber (G)	3.2
0	sugar (G)	2.7
7.2	saturated fat (G)	0.28
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.11
10	calcium (MG)	21
0.79	iron (MG)	3.3
0.19	riboflavin (MG)	0.4
0.18	pantothenic acid (MG)	0.43
0.26	Vitamin B6 (MG)	0.14
1	folate (UG)	237
0.95	Vitamin B12 (UG)	0

0.94 | 0.94 | 5.81 Complete Comparison:
Pasta vs. Ham

Barley

Similarity: > 90%

Barley is also high in protein, potassium and niacin. Moreover, barley contains more dietary fiber, calcium, iron and Vitamin B6 than ham.

For 100 grams of ham and barley:

Ham (3.5 ounces)		Barley (1/2 cup)
4.2	niacin (MG)	4.6
0.95	Vitamin B12 (UG)	0
16	protein (G)	9.9
311	potassium (MG)	280
0.71	thiamin (MG)	0.19

However, ham does contain more Vitamin D, thiamin, riboflavin and Vitamin B12 than barley by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	352
0	dietary fiber (G)	16
0	sugar (G)	0.8
7.2	saturated fat (G)	0.24
0	Vitamin A (UG)	1
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.02
10	calcium (MG)	29
0.79	iron (MG)	2.5
0.19	riboflavin (MG)	0.11
0.18	pantothenic acid (MG)	0.28
0.26	Vitamin B6 (MG)	0.26
1	folate (UG)	23
0.95	Vitamin B12 (UG)	0

0.939 | 0.939 | 4.82 Complete Comparison:
Barley vs. Ham

Cashews

Similarity: > 90%

More nutritionally dense than ham, cashews are high in many of the same nutrients as ham, including protein, saturated fat, potassium and thiamin. Moreover, cashews contains more dietary fiber, calcium, iron and pantothenic acid than ham.

For 100 grams of ham and cashews:

Ham (3.5 ounces)		Cashews (3.5 ounces)
4.2	niacin (MG)	1.1
0.95	Vitamin B12 (UG)	0
16	protein (G)	18
311	potassium (MG)	660
0.71	thiamin (MG)	0.42

However, ham does contain more Vitamin D, riboflavin, niacin and Vitamin B12 than cashews by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	553
0	dietary fiber (G)	3.3
0	sugar (G)	5.9
7.2	saturated fat (G)	7.8
0	Vitamin C (MG)	0.5
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.9
10	calcium (MG)	37
0.79	iron (MG)	6.7
0.19	riboflavin (MG)	0.06
0.18	pantothenic acid (MG)	0.86
0.26	Vitamin B6 (MG)	0.42
1	folate (UG)	25
0.95	Vitamin B12 (UG)	0

0.936 | 0.936 | 7.58 Complete Comparison:
Cashews vs. Ham

Lentils

Similarity: > 90%

Lentils are also high in protein and potassium. Moreover, lentils contains more dietary fiber, Vitamin C, calcium and iron than ham.

For 100 grams of ham and lentils:

Ham (3.5 ounces)		Lentils (1/2 cup)
4.2	niacin (MG)	1.1
0.95	Vitamin B12 (UG)	0
16	protein (G)	9
311	potassium (MG)	369
0.71	thiamin (MG)	0.17

However, ham does contain more Vitamin D, thiamin, riboflavin and niacin than lentils by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	116
0	dietary fiber (G)	7.9
0	sugar (G)	1.8
7.2	saturated fat (G)	0.05
0	Vitamin C (MG)	1.5
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.11
10	calcium (MG)	19
0.79	iron (MG)	3.3
0.19	riboflavin (MG)	0.07
0.18	pantothenic acid (MG)	0.64
0.26	Vitamin B6 (MG)	0.18
1	folate (UG)	181
0.95	Vitamin B12 (UG)	0

0.934 | 0.934 | 2.92 Complete Comparison:
Lentils vs. Ham

Peanut Flour

Similarity: > 90%

More nutritionally dense than ham, peanut flour is high in many of the same nutrients as ham, including protein, potassium, thiamin and niacin. Moreover, peanut flour contains more dietary fiber, calcium, iron and riboflavin than ham.

For 100 grams of ham and peanut flour:

Ham (3.5 ounces)		Peanut Flour (1.75 cup)
4.2	niacin (MG)	27
0.95	Vitamin B12 (UG)	0
16	protein (G)	52
311	potassium (MG)	1290
0.71	thiamin (MG)	0.7

However, ham does contain more Vitamin D and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	327
0	dietary fiber (G)	16
0	sugar (G)	8.2
7.2	saturated fat (G)	0.06
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.05
10	calcium (MG)	140
0.79	iron (MG)	2.1
0.19	riboflavin (MG)	0.48
0.18	pantothenic acid (MG)	2.7
0.26	Vitamin B6 (MG)	0.5
1	folate (UG)	248
0.95	Vitamin B12 (UG)	0

0.93 | 0.93 | 10.16 Complete Comparison:
Peanut Flour vs. Ham

plants and vegetables

Several plants and vegetables offer similar nutrients to ham including peas, dijon mustard, sprouted peas, edamame and lima beans.

Peas

Similarity: > 95%

Peas are also high in potassium and contains some of the same nutrients. Moreover, peas contains more dietary fiber, Vitamin C, Vitamin A and calcium than ham.

For 100 grams of ham and peas:

Ham (3.5 ounces)		Peas (3/4 cup)
4.2	niacin (MG)	2.1
0.95	Vitamin B12 (UG)	0
16	protein (G)	5.4
311	potassium (MG)	244
0.71	thiamin (MG)	0.27

However, ham does contain more protein, Vitamin D and thiamin than peas by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	81
0	dietary fiber (G)	5.7
0	sugar (G)	5.7
7.2	saturated fat (G)	0.07
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.13
10	calcium (MG)	25
0.79	iron (MG)	1.5
0.19	riboflavin (MG)	0.13
0.18	pantothenic acid (MG)	0.1
0.26	Vitamin B6 (MG)	0.17
1	folate (UG)	65
0.95	Vitamin B12 (UG)	0

0.955 | 0.955 | 3.03 Complete Comparison:
Peas vs. Ham

Dijon Mustard

Similarity: > 95%

More nutritionally dense than ham, dijon mustard is high in many of the same nutrients as ham, including protein, potassium, thiamin and niacin. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and calcium than ham.

For 100 grams of ham and dijon mustard:

Ham (3.5 ounces)		Dijon Mustard (50 tsps)
4.2	niacin (MG)	4.7
0.95	Vitamin B12 (UG)	0
16	protein (G)	26
311	potassium (MG)	738
0.71	thiamin (MG)	0.81

However, ham does contain more Vitamin D and Vitamin B12 than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	508
0	dietary fiber (G)	12
0	sugar (G)	6.8
7.2	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	5.1
10	calcium (MG)	266
0.79	iron (MG)	9.2
0.19	riboflavin (MG)	0.26
0.18	pantothenic acid (MG)	0.81
0.26	Vitamin B6 (MG)	0.4
1	folate (UG)	162
0.95	Vitamin B12 (UG)	0

0.954 | 0.954 | 10.48 Complete Comparison:
Dijon Mustard vs. Ham

Sprouted Peas

Similarity: > 95%

Sprouted peas are also high in protein and potassium. Moreover, sprouted peas contains more Vitamin C, calcium, iron, pantothenic acid and folate than ham.

For 100 grams of ham and sprouted peas:

Ham (3.5 ounces)		Sprouted Peas (7/8 cup)
4.2	niacin (MG)	3.1
0.95	Vitamin B12 (UG)	0
16	protein (G)	8.8
311	potassium (MG)	381
0.71	thiamin (MG)	0.23

However, ham does contain more Vitamin D, thiamin, niacin and Vitamin B12 than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	124
7.2	saturated fat (G)	0.12
0	Vitamin C (MG)	10
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0
10	calcium (MG)	36
0.79	iron (MG)	2.3
0.19	riboflavin (MG)	0.16
0.18	pantothenic acid (MG)	1
0.26	Vitamin B6 (MG)	0.27
1	folate (UG)	144
0.95	Vitamin B12 (UG)	0

0.948 | 0.948 | 2.96 Complete Comparison:
Sprouted Peas vs. Ham

Edamame

Similarity: > 90%

Edamame is also high in protein and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, Vitamin A and calcium than ham.

For 100 grams of ham and edamame:

Ham (3.5 ounces)		Edamame (5/8 cup)
4.2	niacin (MG)	0.92
0.95	Vitamin B12 (UG)	0
16	protein (G)	12
311	potassium (MG)	436
0.71	thiamin (MG)	0.2

However, ham does contain more Vitamin D, thiamin, niacin and Vitamin B6 than edamame by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	121
0	dietary fiber (G)	5.2
0	sugar (G)	2.2
7.2	saturated fat (G)	0.62
0	trans fat (G)	0.01
0	Vitamin C (MG)	6.1
0	Vitamin A (UG)	15
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.68
10	calcium (MG)	63
0.79	iron (MG)	2.3
0.19	riboflavin (MG)	0.16
0.18	pantothenic acid (MG)	0.4
0.26	Vitamin B6 (MG)	0.1
1	folate (UG)	311
0.95	Vitamin B12 (UG)	0

0.938 | 0.938 | 3.97 Complete Comparison:
Edamame vs. Ham

Lima Beans

Similarity: > 90%

Lima beans are also high in potassium and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, Vitamin C, Vitamin A and calcium than ham.

For 100 grams of ham and lima beans:

Ham (3.5 ounces)		Lima Beans (5/8 cup)
4.2	niacin (MG)	1.5
0.95	Vitamin B12 (UG)	0
16	protein (G)	6.8
311	potassium (MG)	467
0.71	thiamin (MG)	0.22

However, ham does contain more protein, Vitamin D, thiamin and riboflavin than lima beans by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	113
0	dietary fiber (G)	4.9
0	sugar (G)	1.5
7.2	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
26	Vitamin D (IU)	0
0.27	Vitamin E (MG)	0.32
10	calcium (MG)	34
0.79	iron (MG)	3.1
0.19	riboflavin (MG)	0.1
0.18	pantothenic acid (MG)	0.25
0.26	Vitamin B6 (MG)	0.2
1	folate (UG)	34
0.95	Vitamin B12 (UG)	0

0.93 | 0.93 | 3.18 Complete Comparison:
Lima Beans vs. Ham

Other Nutritional Substitutes

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