Lentils vs. Ham
Nutrition comparison of Cooked Lentils and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and ham:
- Both lentils and ham are high in calories, potassium and protein.
- Ham has 9.9 times less carbohydrates than lentil.
- Ham has more thiamin, riboflavin, niacin and Vitamin B12, however, lentil contains more pantothenic acid and folate.
- Lentil is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and ham are high in calories. Ham has 127% more calories than lentil - lentil has 116 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Lentils has a macronutrient ratio of 30:67:3 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Ham | |
|---|---|---|
| Protein | 30% | 25% |
| Carbohydrates | 67% | 3% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 9.9 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than ham - lentil has 7.9g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both lentils and ham are high in protein. Ham has 80% more protein than lentil - lentil has 9g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and lentil has 99% less saturated fat than ham - lentil has 0.05g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Lentil has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than ham - lentil has 1.5mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Lentils and ham contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than lentil - ham has 26iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and ham contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Lentils and ham contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, riboflavin, niacin and Vitamin B12, however, lentil contains more pantothenic acid and folate. Both lentils and ham contain significant amounts of Vitamin B6.
| Lentils | Ham | |
|---|---|---|
| Thiamin | 0.169 MG | 0.712 MG |
| Riboflavin | 0.073 MG | 0.19 MG |
| Niacin | 1.06 MG | 4.162 MG |
| Pantothenic acid | 0.638 MG | 0.18 MG |
| Vitamin B6 | 0.178 MG | 0.26 MG |
| Folate | 181 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Lentil has 90% more calcium than ham - lentil has 19mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Lentil is an excellent source of iron and it has 322% more iron than ham - lentil has 3.3mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both lentils and ham are high in potassium. Lentil has 19% more potassium than ham - lentil has 369mg 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 lentil per 100 grams.
| Lentils | Ham | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.31 G |
| Total | 0.037 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than lentil per 100 grams.
| Lentils | Ham | |
|---|---|---|
| linoleic acid | 0.137 G | 2.16 G |
| Total | 0.137 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.
Cooked Lentils 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 lentils or ham contain more calories in 100 grams?Both lentils and ham are high in calories. Ham has 130% more calories than lentil - lentil has 116 calories in 100g and ham has 263 calories.
Does lentils or ham have more carbohydrates?
By weight, ham has 9.9 times fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and ham has 1.8g of carbohydrates.
Does lentils or ham contain more iron?
Lentil is an abundant source of iron and it has 320% more iron than ham - lentil has 3.3mg of iron in 100 grams and ham has 0.79mg of iron.
Does lentils or ham contain more potassium?
Both lentils and ham are high in potassium. Lentil has 20% more potassium than ham - lentil has 369mg of potassium in 100 grams and ham has 311mg of potassium.