Brazil nut vs. Ham — In-Depth Nutrition Comparison
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Important differences between brazil nut and ham
- Ham has less selenium, copper, fats, magnesium, phosphorus, manganese, vitamin E, and fiber.
- 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.
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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.
| 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
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.
| 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 | +∞% |
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% |
| Omega-6 (Linoleic acid) | 23.859g | 140% | |
| 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 B3 | 0.295mg | 4.023mg | 23% |
| Vitamin B6 | 0.101mg | 0.4mg | 23% |
| Cholesterol | 0mg | 53mg | 18% |
| Calcium | 160mg | 8mg | 15% |
| Protein | 14.32g | 20.93g | 13% |
| Vitamin B2 | 0.035mg | 0.202mg | 13% |
| Iron | 2.43mg | 1.48mg | 12% |
| Potassium | 659mg | 287mg | 11% |
| Zinc | 4.06mg | 2.88mg | 11% |
| Vitamin B1 | 0.617mg | 0.754mg | 11% |
| Choline | 28.8mg | 85.1mg | 10% |
| Folate | 22µg | 3µg | 5% |
| Vitamin D* | 0 IU | 32 IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin B5 | 0.184mg | 0.403mg | 4% |
| Carbs | 11.74g | 1.5g | 3% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Omega-3 (ALA) | 0.018g | 1% | |
| Protein per 100 calories | 2.2g | 14g | N/A |
| Calories per 10 g protein | 460kcal | 69kcal | N/A |
| Weight per 100 calories | 15g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 3 | 1.7 | N/A |
| 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-6 (Gamma-linolenic acid) | 0.018g | 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% |
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% |
