Pine Nut vs. Ham
Nutrition comparison of Pine Nut and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and ham:
- Both pine nut and ham are high in calories, potassium and protein.
- Ham has 6.1 times less carbohydrates than pine nut.
- Ham has more Vitamin B6 and Vitamin B12, however, pine nut contains more folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and ham are high in calories. Pine nut has 156% more calories than ham - pine nut has 673 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, pine nut is lighter in protein, heavier in carbs and heavier in fat compared to ham per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Ham | |
|---|---|---|
| Protein | 8% | 25% |
| Carbohydrates | 7% | 3% |
| Fat | 85% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 6.1 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than ham - pine nut has 3.7g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both pine nut and ham are high in protein. Ham has 19% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and pine nut has 32% less saturated fat than ham - pine nut has 4.9g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Pine nut has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than ham - pine nut has 0.8mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Pine nut and ham contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than pine nut - ham has 26iu of Vitamin D per 100 grams and pine nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 33 times more Vitamin E than ham - pine nut has 9.3mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than ham - pine nut has 53.9ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more Vitamin B6 and Vitamin B12, however, pine nut contains more folate. Both pine nut and ham contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Pine Nut | Ham | |
|---|---|---|
| Thiamin | 0.364 MG | 0.712 MG |
| Riboflavin | 0.227 MG | 0.19 MG |
| Niacin | 4.387 MG | 4.162 MG |
| Pantothenic acid | 0.313 MG | 0.18 MG |
| Vitamin B6 | 0.094 MG | 0.26 MG |
| Folate | 34 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Pine nut and ham contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Pine nut is an excellent source of iron and it has 600% more iron than ham - pine nut has 5.5mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both pine nut and ham are high in potassium. Pine nut has 92% more potassium than ham - pine nut has 597mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pine nut and ham contain significant amounts of alpha linoleic acid (ALA).
| Pine Nut | Ham | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.31 G |
| Total | 0.164 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than ham per 100 grams.
| Pine Nut | Ham | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 2.16 G |
| Total | 33.202 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.
Pine Nut 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 pine nut or ham contain more calories in 100 grams?Both pine nut and ham are high in calories. Pine nut has 160% more calories than ham - pine nut has 673 calories in 100g and ham has 263 calories.
Does pine nut or ham contain more iron?
Pine nut is an abundant source of iron and it has 600% more iron than ham - pine nut has 5.5mg of iron in 100 grams and ham has 0.79mg of iron.
Does pine nut or ham contain more potassium?
Both pine nut and ham are high in potassium. Pine nut has 90% more potassium than ham - pine nut has 597mg of potassium in 100 grams and ham has 311mg of potassium.