Ham vs. Walnut — In-Depth Nutrition Comparison
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How are ham and walnut different?
- Ham is higher in vitamin B1, vitamin B12, and selenium; however, walnut is richer in copper, manganese, magnesium, fiber, and folate.
- Daily need coverage for copper for walnut is 167% higher.
- Walnut has less sodium.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Nuts, walnuts, english are the varieties used in this article.
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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.
| Contains more SeleniumSelenium | +298% |
| Contains more MagnesiumMagnesium | +1028.6% |
| Contains more CalciumCalcium | +1125% |
| Contains more PotassiumPotassium | +53.7% |
| Contains more IronIron | +96.6% |
| Contains more CopperCopper | +1907.6% |
| Contains more PhosphorusPhosphorus | +76.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +6222.2% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +121.1% |
| Contains more Vitamin B2Vitamin B2 | +34.7% |
| Contains more Vitamin B3Vitamin B3 | +257.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +117.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +180% |
| Contains more Vitamin B5Vitamin B5 | +41.4% |
| Contains more Vitamin B6Vitamin B6 | +34.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.54g | 47.174g | 311% |
| Copper | 0.079mg | 1.586mg | 167% |
| Manganese | 0.054mg | 3.414mg | 146% |
| Fats | 5.53g | 65.21g | 92% |
| Sodium | 1203mg | 2mg | 52% |
| Vitamin B1 | 0.754mg | 0.341mg | 34% |
| Magnesium | 14mg | 158mg | 34% |
| Selenium | 19.5µg | 4.9µg | 27% |
| Fiber | 0g | 6.7g | 27% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Calories | 145kcal | 654kcal | 25% |
| Folate | 3µg | 98µg | 24% |
| Phosphorus | 196mg | 346mg | 21% |
| Saturated fat | 1.81g | 6.126g | 20% |
| Iron | 1.48mg | 2.91mg | 18% |
| Cholesterol | 53mg | 0mg | 18% |
| Vitamin B3 | 4.023mg | 1.125mg | 18% |
| Monounsaturated fat | 2.62g | 8.933g | 16% |
| Protein | 20.93g | 15.23g | 11% |
| Vitamin B6 | 0.4mg | 0.537mg | 11% |
| Calcium | 8mg | 98mg | 9% |
| Choline | 85.1mg | 39.2mg | 8% |
| Potassium | 287mg | 441mg | 5% |
| Vitamin D | 32IU | 0IU | 4% |
| Carbs | 1.5g | 13.71g | 4% |
| Vitamin B2 | 0.202mg | 0.15mg | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin E | 0.25mg | 0.7mg | 3% |
| Vitamin B5 | 0.403mg | 0.57mg | 3% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Zinc | 2.88mg | 3.09mg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 1.5g | 7.01g | N/A |
| Sugar | 0g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.251mg | 0.17mg | 0% |
| Threonine | 0.931mg | 0.596mg | 0% |
| Isoleucine | 0.918mg | 0.625mg | 0% |
| Leucine | 1.661mg | 1.17mg | 0% |
| Lysine | 1.775mg | 0.424mg | 0% |
| Methionine | 0.553mg | 0.236mg | 0% |
| Phenylalanine | 0.904mg | 0.711mg | 0% |
| Valine | 0.908mg | 0.753mg | 0% |
| Histidine | 0.75mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.4% |
| Contains more WaterWater | +1562.7% |
| Contains more OtherOther | +145.5% |
| Contains more FatsFats | +1079.2% |
| Contains more CarbsCarbs | +814% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.5% |
| Contains more Mono. FatMonounsaturated fat | +241% |
| Contains more Poly. FatPolyunsaturated fat | +8635.9% |
