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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
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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.
Ham
Ham
0
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +2585.7%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +129.6%
Contains more IronIron +64.2%
Contains more CopperCopper +2106.3%
Contains more ZincZinc +41%
Contains more PhosphorusPhosphorus +269.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2164.8%
Contains more SeleniumSelenium +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
8
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%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +477.1%
Contains more Vitamin B3Vitamin B3 +1263.7%
Contains more Vitamin B5Vitamin B5 +119%
Contains more Vitamin B6Vitamin B6 +296%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +195.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2160%
Contains more FolateFolate +633.3%
~equal in Vitamin A ~0IU
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
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 ProteinProtein +46.2%
Contains more WaterWater +1878.7%
Contains more OtherOther +27.8%
Contains more FatsFats +1113.4%
Contains more CarbsCarbs +682.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated Fat -88.8%
Contains more Mono. FatMonounsaturated Fat +811.4%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Ham Brazil nut Opinion
Calories 145kcal 659kcal Brazil nut
Protein 20.93g 14.32g Ham
Fats 5.53g 67.1g Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Net carbs 1.5g 4.24g Brazil nut
Carbs 1.5g 11.74g Brazil nut
Cholesterol 53mg 0mg Brazil nut
Vitamin D 32IU 0IU Ham
Magnesium 14mg 376mg Brazil nut
Calcium 8mg 160mg Brazil nut
Potassium 287mg 659mg Brazil nut
Iron 1.48mg 2.43mg Brazil nut
Sugar 0g 2.33g Ham
Fiber 0g 7.5g Brazil nut
Copper 0.079mg 1.743mg Brazil nut
Zinc 2.88mg 4.06mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 196mg 725mg Brazil nut
Sodium 1203mg 3mg Brazil nut
Vitamin E 0.25mg 5.65mg Brazil nut
Vitamin D 0.8µg 0µg Ham
Manganese 0.054mg 1.223mg Brazil nut
Selenium 19.5µg 1917µg 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
Vitamin B12 0.65µg 0µg Ham
Folate 3µg 22µg Brazil nut
Choline 85.1mg 28.8mg Ham
Saturated Fat 1.81g 16.134g Ham
Monounsaturated Fat 2.62g 23.879g Brazil nut
Polyunsaturated fat 0.54g 24.399g Brazil nut
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
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Brazil nut
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
45%
Ham
27%
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 is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1200mg)
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.