Ham vs. Peas
Nutrition comparison of Ham and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ham
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ham and peas:
- Both peas and ham are high in potassium.
- Ham has 6.8 times less carbohydrates than pea.
- Ham has more thiamin and Vitamin B12, however, pea contains more folate.
- Ham is an excellent source of protein.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Ham (Ham, minced) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and pea has 69% less calories than ham - pea has 81 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, ham is much lighter in carbs, much heavier in fat and similar to peas for protein. Ham has a macronutrient ratio of 25:3:72 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ham | Peas | |
|---|---|---|
| Protein | 25% | 26% |
| Carbohydrates | 3% | 69% |
| Fat | 72% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 6.8 times less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than ham - pea has 5.7g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than pea - pea has 5.7g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 200% more protein than pea - pea has 5.4g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and pea has 99% less saturated fat than ham - pea has 0.07g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Pea has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than ham - pea has 40mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than ham - pea has 38ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than pea - ham has 26iu of Vitamin D per 100 grams and pea does not contain significant amounts.
Vitamin E
Peas and ham contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Pea has more Vitamin K than ham - pea has 24.8ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin and Vitamin B12, however, pea contains more folate. Both ham and peas contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Ham | Peas | |
|---|---|---|
| Thiamin | 0.712 MG | 0.266 MG |
| Riboflavin | 0.19 MG | 0.132 MG |
| Niacin | 4.162 MG | 2.09 MG |
| Pantothenic acid | 0.18 MG | 0.104 MG |
| Vitamin B6 | 0.26 MG | 0.169 MG |
| Folate | 1 UG | 65 UG |
| Vitamin B12 | 0.95 UG | ~ |
Minerals
calcium
Pea has 150% more calcium than ham - pea has 25mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Pea has 86% more iron than ham - pea has 1.5mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both peas and ham are high in potassium. Ham has 27% more potassium than pea - pea has 244mg 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 pea per 100 grams.
| Ham | Peas | |
|---|---|---|
| alpha linoleic acid | 0.31 G | 0.035 G |
| Total | 0.31 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than pea per 100 grams.
| Ham | Peas | |
|---|---|---|
| linoleic acid | 2.16 G | 0.152 G |
| Total | 2.16 G | 0.152 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 (%) |
Peas 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 peas or ham contain more calories in 100 grams?Ham is high in calories and pea has 70% less calories than ham - pea has 81 calories in 100g and ham has 263 calories.
Does peas or ham have more carbohydrates?
By weight, ham has 6.8 times fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and ham has 1.8g of carbohydrates.
Does peas or ham contain more potassium?
Both peas and ham are high in potassium. Ham has 30% more potassium than pea - pea has 244mg of potassium in 100 grams and ham has 311mg of potassium.