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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
Ham
2
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more ZincZinc +17.6%
Contains more SeleniumSelenium +712.5%
Contains more MagnesiumMagnesium +1064.3%
Contains more CalciumCalcium +1325%
Contains more PotassiumPotassium +136.9%
Contains more IronIron +217.6%
Contains more CopperCopper +2083.5%
Contains more PhosphorusPhosphorus +48%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +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
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%
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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B2Vitamin B2 +78.8%
Contains more Vitamin B3Vitamin B3 +123.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +86.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5912%
Contains more Vitamin B5Vitamin B5 +127.8%
Contains more Vitamin B6Vitamin B6 +40.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3666.7%

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
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 ProteinProtein +40%
Contains more WaterWater +1174.4%
Contains more OtherOther +90.8%
Contains more FatsFats +998.6%
Contains more CarbsCarbs +1013.3%

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
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -59.5%
Contains more Mono. FatMonounsaturated Fat +1642.4%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 145kcal 628kcal Hazelnut
Protein 20.93g 14.95g Ham
Fats 5.53g 60.75g Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Net carbs 1.5g 7g Hazelnut
Carbs 1.5g 16.7g Hazelnut
Cholesterol 53mg 0mg Hazelnut
Vitamin D 32IU 0IU Ham
Magnesium 14mg 163mg Hazelnut
Calcium 8mg 114mg Hazelnut
Potassium 287mg 680mg Hazelnut
Iron 1.48mg 4.7mg Hazelnut
Sugar 0g 4.34g Ham
Fiber 0g 9.7g Hazelnut
Copper 0.079mg 1.725mg Hazelnut
Zinc 2.88mg 2.45mg Ham
Starch 0.48g Hazelnut
Phosphorus 196mg 290mg Hazelnut
Sodium 1203mg 0mg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin A 0µg 1µg Hazelnut
Vitamin E 0.25mg 15.03mg Hazelnut
Vitamin D 0.8µg 0µg Ham
Manganese 0.054mg 6.175mg Hazelnut
Selenium 19.5µg 2.4µg Ham
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
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 14.2µg Hazelnut
Folate 3µg 113µg Hazelnut
Choline 85.1mg 45.6mg Ham
Saturated Fat 1.81g 4.464g Ham
Monounsaturated Fat 2.62g 45.652g Hazelnut
Polyunsaturated fat 0.54g 7.92g 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
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1203mg)
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.