Barley vs. Ham
Nutrition comparison of Barley and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and ham:
- Both barley and ham are high in calories, potassium and protein.
- Barley is a great source of iron.
- Barley is an excellent source of dietary fiber.
- Ham has more thiamin and Vitamin B12, however, barley contains more folate.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both barley and ham are high in calories. Barley has 34% more calories than ham - barley has 352 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, barley is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Barley has a macronutrient ratio of 11:86:3 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Ham | |
|---|---|---|
| Protein | 11% | 25% |
| Carbohydrates | 86% | 3% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and ham has 98% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Barley is an excellent source of dietary fiber and it has more dietary fiber than ham - barley has 15.6g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Barley and ham contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both barley and ham are high in protein. Ham has 64% more protein than barley - barley has 9.9g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and barley has 97% less saturated fat than ham - barley has 0.24g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Barley has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and barley does not contain significant amounts.
Vitamins
Vitamin A
Barley and ham contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than barley - ham has 26iu of Vitamin D per 100 grams and barley does not contain significant amounts.
Vitamin E
Barley and ham contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Barley and ham contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin and Vitamin B12, however, barley contains more folate. Both barley and ham contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Barley | Ham | |
|---|---|---|
| Thiamin | 0.191 MG | 0.712 MG |
| Riboflavin | 0.114 MG | 0.19 MG |
| Niacin | 4.604 MG | 4.162 MG |
| Pantothenic acid | 0.282 MG | 0.18 MG |
| Vitamin B6 | 0.26 MG | 0.26 MG |
| Folate | 23 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Barley has 190% more calcium than ham - barley has 29mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Barley is a great source of iron and it has 216% more iron than ham - barley has 2.5mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both barley and ham are high in potassium. Barley is very similar to barley for potassium - barley has 280mg 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 barley per 100 grams.
| Barley | Ham | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.31 G |
| Total | 0.055 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than barley per 100 grams.
| Barley | Ham | |
|---|---|---|
| linoleic acid | 0.505 G | 2.16 G |
| Total | 0.505 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.
Barley 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 barley or ham contain more calories in 100 grams?Both barley and ham are high in calories. Barley has 30% more calories than ham - barley has 352 calories in 100g and ham has 263 calories.
Does barley or ham have more carbohydrates?
By weight, barley is high in carbohydrates and ham has 100% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and ham has 1.8g of carbohydrates.
Does barley or ham contain more potassium?
Both barley and ham are high in potassium. Barley is very similar to barley for potassium - barley has 280mg of potassium in 100 grams and ham has 311mg of potassium.