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Hazelnut vs. Ham — In-Depth Nutrition Comparison

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The main differences between Hazelnut and Ham

  • Hazelnut has more Manganese, Copper, Vitamin E , Iron, Fiber, Magnesium, and Folate, however, Ham has more Selenium, and Vitamin B12.
  • Daily need coverage for Manganese from Hazelnut is 266% higher.

Food types used in this article are Nuts, hazelnuts or filberts and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Hazelnut 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.
:
2
Ham
Contains more Calcium +1325%
Contains more Iron +217.6%
Contains more Magnesium +1064.3%
Contains more Phosphorus +48%
Contains more Potassium +136.9%
Contains less Sodium -100%
Contains more Copper +2083.5%
Contains more Manganese +11335.2%
Contains more Zinc +17.6%
Contains more Selenium +712.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1325%
Contains more Iron +217.6%
Contains more Magnesium +1064.3%
Contains more Phosphorus +48%
Contains more Potassium +136.9%
Contains less Sodium -100%
Contains more Copper +2083.5%
Contains more Manganese +11335.2%
Contains more Zinc +17.6%
Contains more Selenium +712.5%

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.
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +127.8%
Contains more Vitamin B6 +40.8%
Contains more Folate +3666.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +78.8%
Contains more Vitamin B3 +123.5%
Contains more Vitamin B12 +∞%
Contains more Choline +86.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +127.8%
Contains more Vitamin B6 +40.8%
Contains more Folate +3666.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +78.8%
Contains more Vitamin B3 +123.5%
Contains more Vitamin B12 +∞%
Contains more Choline +86.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Ham
Contains more Fats +998.6%
Contains more Carbs +1013.3%
Contains more Protein +40%
Contains more Water +1174.4%
Contains more Other +90.8%
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
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 Fats +998.6%
Contains more Carbs +1013.3%
Contains more Protein +40%
Contains more Water +1174.4%
Contains more Other +90.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Ham
Contains more Monounsaturated Fat +1642.4%
Contains more Polyunsaturated fat +1366.7%
Contains less Saturated Fat -59.5%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +1642.4%
Contains more Polyunsaturated fat +1366.7%
Contains less Saturated Fat -59.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Ham Opinion
Net carbs 7g 1.5g Hazelnut
Protein 14.95g 20.93g Ham
Fats 60.75g 5.53g Hazelnut
Carbs 16.7g 1.5g Hazelnut
Calories 628kcal 145kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 0g Ham
Fiber 9.7g 0g Hazelnut
Calcium 114mg 8mg Hazelnut
Iron 4.7mg 1.48mg Hazelnut
Magnesium 163mg 14mg Hazelnut
Phosphorus 290mg 196mg Hazelnut
Potassium 680mg 287mg Hazelnut
Sodium 0mg 1203mg Hazelnut
Zinc 2.45mg 2.88mg Ham
Copper 1.725mg 0.079mg Hazelnut
Manganese 6.175mg 0.054mg Hazelnut
Selenium 2.4µg 19.5µg Ham
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg 0.25mg Hazelnut
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.754mg Ham
Vitamin B2 0.113mg 0.202mg Ham
Vitamin B3 1.8mg 4.023mg Ham
Vitamin B5 0.918mg 0.403mg Hazelnut
Vitamin B6 0.563mg 0.4mg Hazelnut
Folate 113µg 3µg Hazelnut
Vitamin B12 0µg 0.65µg Ham
Choline 45.6mg 85.1mg Ham
Vitamin K 14.2µg 0µg Hazelnut
Tryptophan 0.193mg 0.251mg Ham
Threonine 0.497mg 0.931mg Ham
Isoleucine 0.545mg 0.918mg Ham
Leucine 1.063mg 1.661mg Ham
Lysine 0.42mg 1.775mg Ham
Methionine 0.221mg 0.553mg Ham
Phenylalanine 0.663mg 0.904mg Ham
Valine 0.701mg 0.908mg Ham
Histidine 0.432mg 0.75mg Ham
Cholesterol 0mg 53mg Hazelnut
Saturated Fat 4.464g 1.81g Ham
Monounsaturated Fat 45.652g 2.62g Hazelnut
Polyunsaturated fat 7.92g 0.54g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Hazelnut
45%
Ham
Minerals Daily Need Coverage Score
197%
Hazelnut
55%
Ham

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1203mg)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.654g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 15)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.7)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.