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  6. Brunost vs. Ham

Brunost vs. Ham — In-Depth Nutrition Comparison

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A recap on the differences between brunost and ham

  • Brunost has more vitamin B2, vitamin B12, vitamin B5, calcium, phosphorus, potassium, and vitamin A; however, ham is higher in vitamin B1.
  • Brunost covers your daily vitamin B2 needs 91% more than ham.
  • Ham has less saturated fat.
  • The glycemic index of brunost is higher.

Food varieties used in this article are Cheese, gjetost and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Brunost vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +390.9%
Contains more PhosphorusPhosphorus +126.5%
Contains less SodiumSodium -50.1%
Contains more IronIron +184.6%
Contains more ZincZinc +152.6%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +34.5%
~equal in Copper ~0.079mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Ham
Ham
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B5Vitamin B5 +731.5%
Contains more Vitamin B12Vitamin B12 +272.3%
Contains more FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more Vitamin B3Vitamin B3 +394.8%
Contains more Vitamin B6Vitamin B6 +47.6%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brunost Ham DV% diff.
Vitamin B2 1.382mg 0.202mg 91%
Saturated fat 19.16g 1.81g 79%
Vitamin B12 2.42µg 0.65µg 74%
Vitamin B5 3.351mg 0.403mg 59%
Calcium 400mg 8mg 39%
Fats 29.51g 5.53g 37%
Vitamin A 334µg 0µg 37%
Vitamin B1 0.315mg 0.754mg 37%
Phosphorus 444mg 196mg 35%
Potassium 1409mg 287mg 33%
Sodium 600mg 1203mg 26%
Protein 9.65g 20.93g 23%
Vitamin B3 0.813mg 4.023mg 20%
Calories 466kcal 145kcal 16%
Zinc 1.14mg 2.88mg 16%
Choline 85.1mg 15%
Carbs 42.65g 1.5g 14%
Cholesterol 94mg 53mg 14%
Magnesium 70mg 14mg 13%
Monounsaturated fat 7.879g 2.62g 13%
Iron 0.52mg 1.48mg 12%
Vitamin B6 0.271mg 0.4mg 10%
Selenium 14.5µg 19.5µg 9%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Polyunsaturated fat 0.938g 0.54g 3%
Vitamin E 0.25mg 2%
Manganese 0.04mg 0.054mg 1%
Folate 5µg 3µg 1%
Protein per 100 calories 2.1g 14g N/A
Calories per 10 g protein 483kcal 69kcal N/A
Weight per 100 calories 21g 69g N/A
Unsaturated / Saturated Fat ratio 0.46 1.7 N/A
Net carbs 42.65g 1.5g N/A
Copper 0.08mg 0.079mg 0%
Tryptophan 0.135mg 0.251mg 0%
Threonine 0.393mg 0.931mg 0%
Isoleucine 0.519mg 0.918mg 0%
Leucine 0.992mg 1.661mg 0%
Lysine 0.814mg 1.775mg 0%
Methionine 0.318mg 0.553mg 0%
Phenylalanine 0.54mg 0.904mg 0%
Valine 0.765mg 0.908mg 0%
Histidine 0.293mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +433.6%
Contains more CarbsCarbs +2743.3%
Contains more ProteinProtein +116.9%
Contains more WaterWater +403.5%
~equal in Other ~4.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Ham
Ham
1
36% 53% 11%
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 +200.7%
Contains more Poly. FatPolyunsaturated fat +73.7%
Contains less Sat. FatSaturated fat -90.6%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.