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Brunost vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between Brunost and Ham

  • Brunost has more Vitamin B2, Vitamin B12, Vitamin B5, Calcium, Vitamin A, Phosphorus, and Potassium, however, Ham is higher in Vitamin B1.
  • Brunost covers your daily Vitamin B2 needs 91% more than Ham.
  • Ham has less Saturated Fat.

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Ham
Ham
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brunost Ham Opinion
Calories 466kcal 145kcal Brunost
Protein 9.65g 20.93g Ham
Fats 29.51g 5.53g Brunost
Net carbs 42.65g 1.5g Brunost
Carbs 42.65g 1.5g Brunost
Cholesterol 94mg 53mg Ham
Vitamin D 32IU Ham
Magnesium 70mg 14mg Brunost
Calcium 400mg 8mg Brunost
Potassium 1409mg 287mg Brunost
Iron 0.52mg 1.48mg Ham
Copper 0.08mg 0.079mg Brunost
Zinc 1.14mg 2.88mg Ham
Phosphorus 444mg 196mg Brunost
Sodium 600mg 1203mg Brunost
Vitamin A 1113IU 0IU Brunost
Vitamin A 334µg 0µg Brunost
Vitamin E 0.25mg Ham
Vitamin D 0.8µg Ham
Manganese 0.04mg 0.054mg Ham
Selenium 14.5µg 19.5µg Ham
Vitamin B1 0.315mg 0.754mg Ham
Vitamin B2 1.382mg 0.202mg Brunost
Vitamin B3 0.813mg 4.023mg Ham
Vitamin B5 3.351mg 0.403mg Brunost
Vitamin B6 0.271mg 0.4mg Ham
Vitamin B12 2.42µg 0.65µg Brunost
Folate 5µg 3µg Brunost
Choline 85.1mg Ham
Saturated Fat 19.16g 1.81g Ham
Monounsaturated Fat 7.879g 2.62g Brunost
Polyunsaturated fat 0.938g 0.54g Brunost
Tryptophan 0.135mg 0.251mg Ham
Threonine 0.393mg 0.931mg Ham
Isoleucine 0.519mg 0.918mg Ham
Leucine 0.992mg 1.661mg Ham
Lysine 0.814mg 1.775mg Ham
Methionine 0.318mg 0.553mg Ham
Phenylalanine 0.54mg 0.904mg Ham
Valine 0.765mg 0.908mg Ham
Histidine 0.293mg 0.75mg Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
81%
Brunost
45%
Ham
Minerals Daily Need Coverage Score
72%
Brunost
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 41mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 17.35g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.5)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Brunost
Brunost contains less Sodium (difference - 603mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.