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  6. Ham vs. Brazil nut

Ham vs. Brazil nut — In-Depth Nutrition Comparison

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Important differences between Ham and Brazil nut

  • Ham has more Vitamin B12, however, Brazil nut has more Selenium, Copper, Magnesium, Phosphorus, Manganese, Vitamin E , and Fiber.
  • Brazil nut's daily need coverage for Selenium is 3450% more.
  • Brazil nut is lower in Sodium.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Nuts, brazilnuts, dried, unblanched.

Infographic

Ham vs Brazil nut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
0
:
10
Brazil nut
Brazil nut
Contains more Calcium +1900%
Contains more Iron +64.2%
Contains more Magnesium +2585.7%
Contains more Phosphorus +269.9%
Contains more Potassium +129.6%
Contains less Sodium -99.8%
Contains more Zinc +41%
Contains more Copper +2106.3%
Contains more Manganese +2164.8%
Contains more Selenium +9730.8%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Calcium +1900%
Contains more Iron +64.2%
Contains more Magnesium +2585.7%
Contains more Phosphorus +269.9%
Contains more Potassium +129.6%
Contains less Sodium -99.8%
Contains more Zinc +41%
Contains more Copper +2106.3%
Contains more Manganese +2164.8%
Contains more Selenium +9730.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
7
:
3
Brazil nut
Brazil nut
Contains more Vitamin D +∞%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B2 +477.1%
Contains more Vitamin B3 +1263.7%
Contains more Vitamin B5 +119%
Contains more Vitamin B6 +296%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +2160%
Contains more Vitamin C +∞%
Contains more Folate +633.3%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B2 +477.1%
Contains more Vitamin B3 +1263.7%
Contains more Vitamin B5 +119%
Contains more Vitamin B6 +296%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +2160%
Contains more Vitamin C +∞%
Contains more Folate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Brazil nut
Brazil nut
Contains more Protein +46.2%
Contains more Water +1878.7%
Contains more Other +27.8%
Contains more Fats +1113.4%
Contains more Carbs +682.7%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Brazil nut
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Protein +46.2%
Contains more Water +1878.7%
Contains more Other +27.8%
Contains more Fats +1113.4%
Contains more Carbs +682.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -88.8%
Contains more Monounsaturated Fat +811.4%
Contains more Polyunsaturated fat +4418.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -88.8%
Contains more Monounsaturated Fat +811.4%
Contains more Polyunsaturated fat +4418.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Ham Brazil nut Opinion
Net carbs 1.5g 4.24g Brazil nut
Protein 20.93g 14.32g Ham
Fats 5.53g 67.1g Brazil nut
Carbs 1.5g 11.74g Brazil nut
Calories 145kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 0g 2.33g Ham
Fiber 0g 7.5g Brazil nut
Calcium 8mg 160mg Brazil nut
Iron 1.48mg 2.43mg Brazil nut
Magnesium 14mg 376mg Brazil nut
Phosphorus 196mg 725mg Brazil nut
Potassium 287mg 659mg Brazil nut
Sodium 1203mg 3mg Brazil nut
Zinc 2.88mg 4.06mg Brazil nut
Copper 0.079mg 1.743mg Brazil nut
Manganese 0.054mg 1.223mg Brazil nut
Selenium 19.5µg 1917µg Brazil nut
Vitamin E 0.25mg 5.65mg Brazil nut
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.754mg 0.617mg Ham
Vitamin B2 0.202mg 0.035mg Ham
Vitamin B3 4.023mg 0.295mg Ham
Vitamin B5 0.403mg 0.184mg Ham
Vitamin B6 0.4mg 0.101mg Ham
Folate 3µg 22µg Brazil nut
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg 0.135mg Ham
Threonine 0.931mg 0.365mg Ham
Isoleucine 0.918mg 0.518mg Ham
Leucine 1.661mg 1.19mg Ham
Lysine 1.775mg 0.49mg Ham
Methionine 0.553mg 1.124mg Brazil nut
Phenylalanine 0.904mg 0.639mg Ham
Valine 0.908mg 0.76mg Ham
Histidine 0.75mg 0.409mg Ham
Cholesterol 53mg 0mg Brazil nut
Saturated Fat 1.81g 16.134g Ham
Monounsaturated Fat 2.62g 23.879g Brazil nut
Polyunsaturated fat 0.54g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
28%
Brazil nut
Minerals Daily Need Coverage Score
55%
Ham
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 14.324g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 10)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.9)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1200mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.