Ham vs. Edamame
Nutrition comparison of Ham and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ham
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ham and edamame:
- Both edamame and ham are high in calories, potassium and protein.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium and dietary fiber.
- Ham has 3.8 times less carbohydrates than edamame.
- Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, edamame contains more folate.
USDA sources for nutritional information: Ham (Ham, minced) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and ham are high in calories. Ham has 117% more calories than edamame - edamame has 121 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, ham is lighter in protein, much lighter in carbs and much heavier in fat compared to edamame per calorie. Ham has a macronutrient ratio of 25:3:72 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ham | Edamame | |
|---|---|---|
| Protein | 25% | 37% |
| Carbohydrates | 3% | 27% |
| Fat | 72% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 3.8 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than ham - edamame has 5.2g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both edamame and ham are high in protein. Ham has 37% more protein than edamame - edamame has 11.9g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and edamame has 91% less saturated fat than ham - edamame has 0.62g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both edamame and ham are low in trans fat - edamame has 0.01g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Edamame has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than ham - edamame has 6.1mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than ham - edamame has 15ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than edamame - ham has 26iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and ham contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than ham - edamame has 26.7ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, edamame contains more folate. Both ham and edamame contain significant amounts of riboflavin and pantothenic acid.
| Ham | Edamame | |
|---|---|---|
| Thiamin | 0.712 MG | 0.2 MG |
| Riboflavin | 0.19 MG | 0.155 MG |
| Niacin | 4.162 MG | 0.915 MG |
| Pantothenic acid | 0.18 MG | 0.395 MG |
| Vitamin B6 | 0.26 MG | 0.1 MG |
| Folate | 1 UG | 311 UG |
| Vitamin B12 | 0.95 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 530% more calcium than ham - edamame has 63mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Edamame is a great source of iron and it has 187% more iron than ham - edamame has 2.3mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both edamame and ham are high in potassium. Edamame has 40% more potassium than ham - edamame has 436mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ham and edamame contain significant amounts of alpha linoleic acid (ALA).
| Ham | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.31 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.31 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both ham and edamame contain significant amounts of linoleic acid.
| Ham | Edamame | |
|---|---|---|
| linoleic acid | 2.16 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 2.16 G | 1.794 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.
Ham g
()
|
Daily Values (%) |
Edamame 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 edamame or ham contain more calories in 100 grams?Both edamame and ham are high in calories. Ham has 120% more calories than edamame - edamame has 121 calories in 100g and ham has 263 calories.
Is edamame or ham better for protein?
Both edamame and ham are high in protein. Ham has 40% more protein than edamame - edamame has 11.9g of protein per 100 grams and ham has 16.3g of protein.
Does edamame or ham contain more calcium?
Edamame is a rich source of calcium and it has 530% more calcium than ham - edamame has 63mg of calcium in 100 grams and ham has 10mg of calcium.
Does edamame or ham contain more potassium?
Both edamame and ham are high in potassium. Edamame has 40% more potassium than ham - edamame has 436mg of potassium in 100 grams and ham has 311mg of potassium.