Brazil nut vs. Ham — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 19.5µg | 3450% |
| Copper | 1.743mg | 0.079mg | 185% |
| Polyunsaturated fat | 24.399g | 0.54g | 159% |
| Fats | 67.1g | 5.53g | 95% |
| Magnesium | 376mg | 14mg | 86% |
| Phosphorus | 725mg | 196mg | 76% |
| Saturated fat | 16.134g | 1.81g | 65% |
| Monounsaturated fat | 23.879g | 2.62g | 53% |
| Sodium | 3mg | 1203mg | 52% |
| Manganese | 1.223mg | 0.054mg | 51% |
| Vitamin E | 5.65mg | 0.25mg | 36% |
| Fiber | 7.5g | 0g | 30% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Calories | 659kcal | 145kcal | 26% |
| Vitamin B6 | 0.101mg | 0.4mg | 23% |
| Vitamin B3 | 0.295mg | 4.023mg | 23% |
| Cholesterol | 0mg | 53mg | 18% |
| Calcium | 160mg | 8mg | 15% |
| Vitamin B2 | 0.035mg | 0.202mg | 13% |
| Protein | 14.32g | 20.93g | 13% |
| Iron | 2.43mg | 1.48mg | 12% |
| Vitamin B1 | 0.617mg | 0.754mg | 11% |
| Zinc | 4.06mg | 2.88mg | 11% |
| Potassium | 659mg | 287mg | 11% |
| Choline | 28.8mg | 85.1mg | 10% |
| Folate | 22µg | 3µg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin B5 | 0.184mg | 0.403mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Carbs | 11.74g | 1.5g | 3% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Net carbs | 4.24g | 1.5g | N/A |
| Sugar | 2.33g | 0g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.135mg | 0.251mg | 0% |
| Threonine | 0.365mg | 0.931mg | 0% |
| Isoleucine | 0.518mg | 0.918mg | 0% |
| Leucine | 1.19mg | 1.661mg | 0% |
| Lysine | 0.49mg | 1.775mg | 0% |
| Methionine | 1.124mg | 0.553mg | 0% |
| Phenylalanine | 0.639mg | 0.904mg | 0% |
| Valine | 0.76mg | 0.908mg | 0% |
| Histidine | 0.409mg | 0.75mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
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
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
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% |
