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Brazil nut vs. Ham — In-Depth Nutrition Comparison

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Important differences between Brazil nut and Ham

  • Brazil nut has more Selenium, Copper, Magnesium, Phosphorus, Manganese, Vitamin E, and Fiber, however, Ham has more Vitamin B12.
  • Brazil nut's daily need coverage for Selenium is 3450% more.
  • Ham is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Brazil nut vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Ham
Ham
0
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%
Contains more MagnesiumMagnesium +2585.7%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +129.6%
Contains more IronIron +64.2%
Contains more CopperCopper +2106.3%
Contains more ZincZinc +41%
Contains more PhosphorusPhosphorus +269.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2164.8%
Contains more SeleniumSelenium +9730.8%

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.
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Ham
Ham
8
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2160%
Contains more FolateFolate +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +477.1%
Contains more Vitamin B3Vitamin B3 +1263.7%
Contains more Vitamin B5Vitamin B5 +119%
Contains more Vitamin B6Vitamin B6 +296%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +195.5%
~equal in Vitamin A ~0IU
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
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
Contains more FatsFats +1113.4%
Contains more CarbsCarbs +682.7%
Contains more ProteinProtein +46.2%
Contains more WaterWater +1878.7%
Contains more OtherOther +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
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
Contains more Mono. FatMonounsaturated Fat +811.4%
Contains more Poly. FatPolyunsaturated fat +4418.3%
Contains less Sat. FatSaturated Fat -88.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Ham Opinion
Calories 659kcal 145kcal Brazil nut
Protein 14.32g 20.93g Ham
Fats 67.1g 5.53g Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Net carbs 4.24g 1.5g Brazil nut
Carbs 11.74g 1.5g Brazil nut
Cholesterol 0mg 53mg Brazil nut
Vitamin D 0IU 32IU Ham
Magnesium 376mg 14mg Brazil nut
Calcium 160mg 8mg Brazil nut
Potassium 659mg 287mg Brazil nut
Iron 2.43mg 1.48mg Brazil nut
Sugar 2.33g 0g Ham
Fiber 7.5g 0g Brazil nut
Copper 1.743mg 0.079mg Brazil nut
Zinc 4.06mg 2.88mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 725mg 196mg Brazil nut
Sodium 3mg 1203mg Brazil nut
Vitamin E 5.65mg 0.25mg Brazil nut
Vitamin D 0µg 0.8µg Ham
Manganese 1.223mg 0.054mg Brazil nut
Selenium 1917µg 19.5µg Brazil nut
Vitamin B1 0.617mg 0.754mg Ham
Vitamin B2 0.035mg 0.202mg Ham
Vitamin B3 0.295mg 4.023mg Ham
Vitamin B5 0.184mg 0.403mg Ham
Vitamin B6 0.101mg 0.4mg Ham
Vitamin B12 0µg 0.65µg Ham
Folate 22µg 3µg Brazil nut
Choline 28.8mg 85.1mg Ham
Saturated Fat 16.134g 1.81g Ham
Monounsaturated Fat 23.879g 2.62g Brazil nut
Polyunsaturated fat 24.399g 0.54g Brazil nut
Tryptophan 0.135mg 0.251mg Ham
Threonine 0.365mg 0.931mg Ham
Isoleucine 0.518mg 0.918mg Ham
Leucine 1.19mg 1.661mg Ham
Lysine 0.49mg 1.775mg Ham
Methionine 1.124mg 0.553mg Brazil nut
Phenylalanine 0.639mg 0.904mg Ham
Valine 0.76mg 0.908mg Ham
Histidine 0.409mg 0.75mg Ham
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Ham
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
27%
Brazil nut
45%
Ham
Minerals Daily Need Coverage Score
1208%
Brazil nut
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 14.324g)
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 - $2.9)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1200mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.