Oats vs. Ham
Nutrition comparison of Oats and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and ham:
- Both oats and ham are high in calories, potassium and protein.
- Ham has more niacin, Vitamin B6 and Vitamin B12, however, oat contains more pantothenic acid and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and ham are high in calories. Oat has 48% more calories than ham - oat has 389 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Oats has a macronutrient ratio of 17:67:16 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Ham | |
|---|---|---|
| Protein | 17% | 25% |
| Carbohydrates | 67% | 3% |
| Fat | 16% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and ham has 97% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than ham - oat has 10.6g of dietary fiber per 100 grams and ham does not contain significant amounts.
Protein
protein
Both oats and ham are high in protein. Oat has a little more protein (4%) than ham by weight - oat has 16.9g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and oat has 83% less saturated fat than ham - oat has 1.2g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Oat has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin D
Ham has more Vitamin D than oat - ham has 26iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Ham and oats contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Ham has more niacin, Vitamin B6 and Vitamin B12, however, oat contains more pantothenic acid and folate. Both oats and ham contain significant amounts of thiamin and riboflavin.
| Oats | Ham | |
|---|---|---|
| Thiamin | 0.763 MG | 0.712 MG |
| Riboflavin | 0.139 MG | 0.19 MG |
| Niacin | 0.961 MG | 4.162 MG |
| Pantothenic acid | 1.349 MG | 0.18 MG |
| Vitamin B6 | 0.119 MG | 0.26 MG |
| Folate | 56 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Oat is a great source of calcium and it has 440% more calcium than ham - oat has 54mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Oat is an excellent source of iron and it has 497% more iron than ham - oat has 4.7mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both oats and ham are high in potassium. Oat has 38% more potassium than ham - oat has 429mg 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 oat per 100 grams.
| Oats | Ham | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.31 G |
| Total | 0.111 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both oats and ham contain significant amounts of linoleic acid.
| Oats | Ham | |
|---|---|---|
| linoleic acid | 2.424 G | 2.16 G |
| Total | 2.424 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.
Oats g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| 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 oats or ham contain more calories in 100 grams?Both oats and ham are high in calories. Oat has 50% more calories than ham - oat has 389 calories in 100g and ham has 263 calories.
Does oats or ham have more carbohydrates?
By weight, oat is high in carbohydrates and ham has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and ham has 1.8g of carbohydrates.
Does oats or ham contain more iron?
Oat is an abundant source of iron and it has 500% more iron than ham - oat has 4.7mg of iron in 100 grams and ham has 0.79mg of iron.
Does oats or ham contain more potassium?
Both oats and ham are high in potassium. Oat has 40% more potassium than ham - oat has 429mg of potassium in 100 grams and ham has 311mg of potassium.