Almonds vs. Ham — In-Depth Nutrition Comparison
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A recap on differences between almonds and ham
- Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and phosphorus; however, ham is higher in vitamin B1 and selenium.
- Almonds cover your daily vitamin E needs 169% more than ham.
- Almonds have less sodium.
Food varieties used in this article are Nuts, almonds and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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.
| Contains more MagnesiumMagnesium | +1828.6% |
| Contains more CalciumCalcium | +3262.5% |
| Contains more PotassiumPotassium | +155.4% |
| Contains more IronIron | +150.7% |
| Contains more CopperCopper | +1205.1% |
| Contains more PhosphorusPhosphorus | +145.4% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +3935.2% |
| Contains more SeleniumSelenium | +375.6% |
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.
| Contains more Vitamin EVitamin E | +10152% |
| Contains more Vitamin B2Vitamin B2 | +463.4% |
| Contains more Vitamin B5Vitamin B5 | +16.9% |
| Contains more FolateFolate | +1366.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +267.8% |
| Contains more Vitamin B3Vitamin B3 | +11.2% |
| Contains more Vitamin B6Vitamin B6 | +192% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +63.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.25mg | 169% |
| Copper | 1.031mg | 0.079mg | 106% |
| Manganese | 2.179mg | 0.054mg | 92% |
| Polyunsaturated fat | 12.329g | 0.54g | 79% |
| Vitamin B2 | 1.138mg | 0.202mg | 72% |
| Monounsaturated fat | 31.551g | 2.62g | 72% |
| Fats | 49.93g | 5.53g | 68% |
| Magnesium | 270mg | 14mg | 61% |
| Sodium | 1mg | 1203mg | 52% |
| Fiber | 12.5g | 0g | 50% |
| Vitamin B1 | 0.205mg | 0.754mg | 46% |
| Phosphorus | 481mg | 196mg | 41% |
| Selenium | 4.1µg | 19.5µg | 28% |
| Iron | 3.71mg | 1.48mg | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Calcium | 269mg | 8mg | 26% |
| Calories | 579kcal | 145kcal | 22% |
| Vitamin B6 | 0.137mg | 0.4mg | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Potassium | 733mg | 287mg | 13% |
| Folate | 44µg | 3µg | 10% |
| Saturated fat | 3.802g | 1.81g | 9% |
| Carbs | 21.55g | 1.5g | 7% |
| Choline | 52.1mg | 85.1mg | 6% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin B3 | 3.618mg | 4.023mg | 3% |
| Zinc | 3.12mg | 2.88mg | 2% |
| Vitamin B5 | 0.471mg | 0.403mg | 1% |
| Protein | 21.15g | 20.93g | 0% |
| Net carbs | 9.05g | 1.5g | N/A |
| Sugar | 4.35g | 0g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.251mg | 0% |
| Threonine | 0.601mg | 0.931mg | 0% |
| Isoleucine | 0.751mg | 0.918mg | 0% |
| Leucine | 1.473mg | 1.661mg | 0% |
| Lysine | 0.568mg | 1.775mg | 0% |
| Methionine | 0.157mg | 0.553mg | 0% |
| Phenylalanine | 1.132mg | 0.904mg | 0% |
| Valine | 0.855mg | 0.908mg | 0% |
| Histidine | 0.539mg | 0.75mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +802.9% |
| Contains more CarbsCarbs | +1336.7% |
| Contains more WaterWater | +1434.5% |
| Contains more OtherOther | +47.6% |
~equal in
Protein
~20.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1104.2% |
| Contains more Poly. FatPolyunsaturated fat | +2183.1% |
| Contains less Sat. FatSaturated fat | -52.4% |
