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Ham vs. Hazelnut — In-Depth Nutrition Comparison

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The main differences between Ham and Hazelnut

  • Ham has more Selenium, and Vitamin B12, however, Hazelnut has more Manganese, Copper, Vitamin E , Iron, Fiber, Magnesium, and Folate.
  • Daily need coverage for Manganese from Hazelnut is 266% higher.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Nuts, hazelnuts or filberts.

Infographic

Ham vs Hazelnut 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
2
:
Contains more Zinc +17.6%
Contains more Selenium +712.5%
Contains more Calcium +1325%
Contains more Iron +217.6%
Contains more Magnesium +1064.3%
Contains more Phosphorus +48%
Contains more Potassium +136.9%
Contains less Sodium -100%
Contains more Copper +2083.5%
Contains more Manganese +11335.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Zinc +17.6%
Contains more Selenium +712.5%
Contains more Calcium +1325%
Contains more Iron +217.6%
Contains more Magnesium +1064.3%
Contains more Phosphorus +48%
Contains more Potassium +136.9%
Contains less Sodium -100%
Contains more Copper +2083.5%
Contains more Manganese +11335.2%

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
6
:
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +78.8%
Contains more Vitamin B3 +123.5%
Contains more Vitamin B12 +∞%
Contains more Choline +86.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +127.8%
Contains more Vitamin B6 +40.8%
Contains more Folate +3666.7%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +78.8%
Contains more Vitamin B3 +123.5%
Contains more Vitamin B12 +∞%
Contains more Choline +86.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +127.8%
Contains more Vitamin B6 +40.8%
Contains more Folate +3666.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
Contains more Protein +40%
Contains more Water +1174.4%
Contains more Other +90.8%
Contains more Fats +998.6%
Contains more Carbs +1013.3%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Protein +40%
Contains more Water +1174.4%
Contains more Other +90.8%
Contains more Fats +998.6%
Contains more Carbs +1013.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +1642.4%
Contains more Polyunsaturated fat +1366.7%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +1642.4%
Contains more Polyunsaturated fat +1366.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Hazelnut Opinion
Net carbs 1.5g 7g Hazelnut
Protein 20.93g 14.95g Ham
Fats 5.53g 60.75g Hazelnut
Carbs 1.5g 16.7g Hazelnut
Calories 145kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 0g 4.34g Ham
Fiber 0g 9.7g Hazelnut
Calcium 8mg 114mg Hazelnut
Iron 1.48mg 4.7mg Hazelnut
Magnesium 14mg 163mg Hazelnut
Phosphorus 196mg 290mg Hazelnut
Potassium 287mg 680mg Hazelnut
Sodium 1203mg 0mg Hazelnut
Zinc 2.88mg 2.45mg Ham
Copper 0.079mg 1.725mg Hazelnut
Manganese 0.054mg 6.175mg Hazelnut
Selenium 19.5µg 2.4µg Ham
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 0.25mg 15.03mg Hazelnut
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 0.754mg 0.643mg Ham
Vitamin B2 0.202mg 0.113mg Ham
Vitamin B3 4.023mg 1.8mg Ham
Vitamin B5 0.403mg 0.918mg Hazelnut
Vitamin B6 0.4mg 0.563mg Hazelnut
Folate 3µg 113µg Hazelnut
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg 45.6mg Ham
Vitamin K 0µg 14.2µg Hazelnut
Tryptophan 0.251mg 0.193mg Ham
Threonine 0.931mg 0.497mg Ham
Isoleucine 0.918mg 0.545mg Ham
Leucine 1.661mg 1.063mg Ham
Lysine 1.775mg 0.42mg Ham
Methionine 0.553mg 0.221mg Ham
Phenylalanine 0.904mg 0.663mg Ham
Valine 0.908mg 0.701mg Ham
Histidine 0.75mg 0.432mg Ham
Cholesterol 53mg 0mg Hazelnut
Saturated Fat 1.81g 4.464g Ham
Monounsaturated Fat 2.62g 45.652g Hazelnut
Polyunsaturated fat 0.54g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Hazelnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Hazelnut
Minerals Daily Need Coverage Score
55%
Ham
197%
Hazelnut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1203mg)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.654g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 15)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.7)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.