Babassu oil vs. Ham — In-Depth Nutrition Comparison
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How are babassu oil and ham different?
- Babassu oil is richer in vitamin E, while ham is higher in vitamin B1, selenium, vitamin B6, phosphorus, vitamin B12, zinc, and vitamin B3.
- Babassu oil covers your daily need for saturated fat, 397% more than ham.
- Babassu oil contains 76 times more vitamin E than ham. Babassu oil contains 19.1mg of vitamin E, while ham contains 0.25mg.
- Ham is lower in saturated fat.
Oil, babassu and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.
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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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 | +7540% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +1708.3% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
81.2 g
Monounsaturated fat:
Mono. Fat
11.4 g
Polyunsaturated fat:
Poly. Fat
1.6 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains more Mono. FatMonounsaturated fat | +335.1% |
| Contains more Poly. FatPolyunsaturated fat | +196.3% |
| Contains less Sat. FatSaturated fat | -97.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 81.2g | 1.81g | 361% |
| Fats | 100g | 5.53g | 145% |
| Vitamin E | 19.1mg | 0.25mg | 126% |
| Vitamin B1 | 0mg | 0.754mg | 63% |
| Sodium | 0mg | 1203mg | 52% |
| Protein | 0g | 20.93g | 42% |
| Calories | 884kcal | 145kcal | 37% |
| Selenium | 0µg | 19.5µg | 35% |
| Vitamin B6 | 0mg | 0.4mg | 31% |
| Phosphorus | 0mg | 196mg | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Zinc | 0mg | 2.88mg | 26% |
| Vitamin B3 | 0mg | 4.023mg | 25% |
| Monounsaturated fat | 11.4g | 2.62g | 22% |
| Iron | 0mg | 1.48mg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B2 | 0mg | 0.202mg | 16% |
| Choline | 85.1mg | 15% | |
| Copper | 0.079mg | 9% | |
| Potassium | 0mg | 287mg | 8% |
| Vitamin B5 | 0mg | 0.403mg | 8% |
| Polyunsaturated fat | 1.6g | 0.54g | 7% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 4% | |
| Magnesium | 0mg | 14mg | 3% |
| Manganese | 0.054mg | 2% | |
| Folate | 0µg | 3µg | 1% |
| Calcium | 0mg | 8mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Tryptophan | 0mg | 0.251mg | 0% |
| Threonine | 0mg | 0.931mg | 0% |
| Isoleucine | 0mg | 0.918mg | 0% |
| Leucine | 0mg | 1.661mg | 0% |
| Lysine | 0mg | 1.775mg | 0% |
| Methionine | 0mg | 0.553mg | 0% |
| Phenylalanine | 0mg | 0.904mg | 0% |
| Valine | 0mg | 0.908mg | 0% |
| Histidine | 0mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
29%
44%
Minerals Daily Need Coverage Score
0%
55%
Comparison summary
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 79.39g)
Which food is cheaper?
Ham is cheaper (difference - $3)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Babassu oil is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Babassu oil contains less Sodium (difference - 1203mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)