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  6. Ham vs. Hazelnut

Ham vs. Hazelnut — In-Depth Nutrition Comparison

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The main differences between ham and hazelnut

  • Ham has more selenium; however, hazelnut has more manganese, copper, vitamin E, fats, iron, fiber, magnesium, and folate.
  • Daily need coverage for manganese for hazelnut is 266% higher.
  • Hazelnut has a higher glycemic index than ham.

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
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
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 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%

All nutrients comparison - raw data values

Nutrient Ham Hazelnut DV% diff.
Manganese 0.054mg 6.175mg 266%
Copper 0.079mg 1.725mg 183%
Monounsaturated fat 2.62g 45.652g 108%
Vitamin E 0.25mg 15.03mg 99%
Fats 5.53g 60.75g 85%
Sodium 1203mg 0mg 52%
Polyunsaturated fat 0.54g 7.92g 49%
Iron 1.48mg 4.7mg 40%
Fiber 0g 9.7g 39%
Magnesium 14mg 163mg 35%
Selenium 19.5µg 2.4µg 31%
Folate 3µg 113µg 28%
Vitamin B12 0.65µg 0µg 27%
Calories 145kcal 628kcal 24%
Cholesterol 53mg 0mg 18%
Vitamin B3 4.023mg 1.8mg 14%
Phosphorus 196mg 290mg 13%
Vitamin B6 0.4mg 0.563mg 13%
Protein 20.93g 14.95g 12%
Potassium 287mg 680mg 12%
Vitamin K 0µg 14.2µg 12%
Saturated fat 1.81g 4.464g 12%
Calcium 8mg 114mg 11%
Vitamin B5 0.403mg 0.918mg 10%
Vitamin B1 0.754mg 0.643mg 9%
Vitamin C 0mg 6.3mg 7%
Vitamin B2 0.202mg 0.113mg 7%
Choline 85.1mg 45.6mg 7%
Carbs 1.5g 16.7g 5%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Zinc 2.88mg 2.45mg 4%
Protein per 100 calories 14g 2.4g N/A
Calories per 10 g protein 69kcal 420kcal N/A
Weight per 100 calories 69g 16g N/A
Unsaturated / Saturated Fat ratio 1.7 12 N/A
Net carbs 1.5g 7g N/A
Sugar 0g 4.34g N/A
Starch 0.48g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.251mg 0.193mg 0%
Threonine 0.931mg 0.497mg 0%
Isoleucine 0.918mg 0.545mg 0%
Leucine 1.661mg 1.063mg 0%
Lysine 1.775mg 0.42mg 0%
Methionine 0.553mg 0.221mg 0%
Phenylalanine 0.904mg 0.663mg 0%
Valine 0.908mg 0.701mg 0%
Histidine 0.75mg 0.432mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 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%

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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. 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.