Pasta vs. Ham
Nutrition comparison of Pasta and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and ham:
- Both pasta and ham are high in calories, potassium and protein.
- Pasta has more riboflavin, pantothenic acid and folate, however, ham contains more Vitamin B12.
- Pasta is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and ham are high in calories. Pasta has 41% more calories than ham - pasta has 371 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, pasta is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Pasta has a macronutrient ratio of 14:82:4 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Ham | |
|---|---|---|
| Protein | 14% | 25% |
| Carbohydrates | 82% | 3% |
| Fat | 4% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and ham has 98% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than ham - pasta has 3.2g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both pasta and ham are high in protein. Ham has 25% more protein than pasta - pasta has 13g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and pasta has 96% less saturated fat than ham - pasta has 0.28g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Pasta has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin D
Ham has more Vitamin D than pasta - ham has 26iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and ham contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Pasta and ham contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Pasta has more riboflavin, pantothenic acid and folate, however, ham contains more Vitamin B12. Both pasta and ham contain significant amounts of thiamin, niacin and Vitamin B6.
| Pasta | Ham | |
|---|---|---|
| Thiamin | 0.891 MG | 0.712 MG |
| Riboflavin | 0.4 MG | 0.19 MG |
| Niacin | 7.177 MG | 4.162 MG |
| Pantothenic acid | 0.431 MG | 0.18 MG |
| Vitamin B6 | 0.142 MG | 0.26 MG |
| Folate | 237 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Pasta has 110% more calcium than ham - pasta has 21mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Pasta is an excellent source of iron and it has 318% more iron than ham - pasta has 3.3mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both pasta and ham are high in potassium. Ham has 39% more potassium than pasta - pasta has 223mg 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 pasta per 100 grams.
| Pasta | Ham | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.31 G |
| Total | 0.024 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than pasta per 100 grams.
| Pasta | Ham | |
|---|---|---|
| linoleic acid | 0.54 G | 2.16 G |
| Total | 0.54 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.
Pasta 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 pasta or ham contain more calories in 100 grams?Both pasta and ham are high in calories. Pasta has 40% more calories than ham - pasta has 371 calories in 100g and ham has 263 calories.
Does pasta or ham have more carbohydrates?
By weight, pasta is high in carbohydrates and ham has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and ham has 1.8g of carbohydrates.
Does pasta or ham contain more iron?
Pasta is an abundant source of iron and it has 320% more iron than ham - pasta has 3.3mg of iron in 100 grams and ham has 0.79mg of iron.
Does pasta or ham contain more potassium?
Both pasta and ham are high in potassium. Ham has 40% more potassium than pasta - pasta has 223mg of potassium in 100 grams and ham has 311mg of potassium.