Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ham vs. Macadamia — In-Depth Nutrition Comparison

Compare

A recap on differences between Ham and Macadamia

  • Ham has more Selenium, and Vitamin B12, however, Macadamia is higher in Manganese, Copper, Vitamin B1, Fiber, Iron, and Magnesium.
  • Macadamia covers your daily Manganese needs 177% more than Ham.
  • Macadamia has less Sodium.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Nuts, macadamia nuts, raw.

Infographic

Ham vs Macadamia 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.
Ham
3
:
Contains more Zinc +121.5%
Contains more Selenium +441.7%
Contains more Calcium +962.5%
Contains more Iron +149.3%
Contains more Magnesium +828.6%
Contains more Potassium +28.2%
Contains less Sodium -99.6%
Contains more Copper +857%
Contains more Manganese +7550%
Equal in Phosphorus - 188
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 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Zinc +121.5%
Contains more Selenium +441.7%
Contains more Calcium +962.5%
Contains more Iron +149.3%
Contains more Magnesium +828.6%
Contains more Potassium +28.2%
Contains less Sodium -99.6%
Contains more Copper +857%
Contains more Manganese +7550%
Equal in Phosphorus - 188

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
7
:
Contains more Vitamin D +∞%
Contains more Vitamin B2 +24.7%
Contains more Vitamin B3 +62.7%
Contains more Vitamin B6 +45.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +116%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.5%
Contains more Vitamin B5 +88.1%
Contains more Folate +266.7%
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 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +24.7%
Contains more Vitamin B3 +62.7%
Contains more Vitamin B6 +45.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +116%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.5%
Contains more Vitamin B5 +88.1%
Contains more Folate +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
Contains more Protein +164.6%
Contains more Water +4875.7%
Contains more Other +283.3%
Contains more Fats +1270.2%
Contains more Carbs +821.3%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +164.6%
Contains more Water +4875.7%
Contains more Other +283.3%
Contains more Fats +1270.2%
Contains more Carbs +821.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +2147.2%
Contains more Polyunsaturated fat +178.1%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +2147.2%
Contains more Polyunsaturated fat +178.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Macadamia Opinion
Net carbs 1.5g 5.22g Macadamia
Protein 20.93g 7.91g Ham
Fats 5.53g 75.77g Macadamia
Carbs 1.5g 13.82g Macadamia
Calories 145kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 0g 4.57g Ham
Fiber 0g 8.6g Macadamia
Calcium 8mg 85mg Macadamia
Iron 1.48mg 3.69mg Macadamia
Magnesium 14mg 130mg Macadamia
Phosphorus 196mg 188mg Ham
Potassium 287mg 368mg Macadamia
Sodium 1203mg 5mg Macadamia
Zinc 2.88mg 1.3mg Ham
Copper 0.079mg 0.756mg Macadamia
Manganese 0.054mg 4.131mg Macadamia
Selenium 19.5µg 3.6µg Ham
Vitamin E 0.25mg 0.54mg Macadamia
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.754mg 1.195mg Macadamia
Vitamin B2 0.202mg 0.162mg Ham
Vitamin B3 4.023mg 2.473mg Ham
Vitamin B5 0.403mg 0.758mg Macadamia
Vitamin B6 0.4mg 0.275mg Ham
Folate 3µg 11µg Macadamia
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg Ham
Tryptophan 0.251mg 0.067mg Ham
Threonine 0.931mg 0.37mg Ham
Isoleucine 0.918mg 0.314mg Ham
Leucine 1.661mg 0.602mg Ham
Lysine 1.775mg 0.018mg Ham
Methionine 0.553mg 0.023mg Ham
Phenylalanine 0.904mg 0.665mg Ham
Valine 0.908mg 0.363mg Ham
Histidine 0.75mg 0.195mg Ham
Cholesterol 53mg 0mg Macadamia
Saturated Fat 1.81g 12.061g Ham
Monounsaturated Fat 2.62g 58.877g Macadamia
Polyunsaturated fat 0.54g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
40%
Macadamia
Minerals Daily Need Coverage Score
55%
Ham
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Macadamia
Macadamia is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 10.251g)
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 - $2.5)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.