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.
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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 MagnesiumMagnesium | +1064.3% |
| Contains more CalciumCalcium | +1325% |
| Contains more PotassiumPotassium | +136.9% |
| Contains more IronIron | +217.6% |
| Contains more CopperCopper | +2083.5% |
| Contains more PhosphorusPhosphorus | +48% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +11335.2% |
| Contains more ZincZinc | +17.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5912% |
| Contains more Vitamin B5Vitamin B5 | +127.8% |
| Contains more Vitamin B6Vitamin B6 | +40.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3666.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.3% |
| Contains more Vitamin B2Vitamin B2 | +78.8% |
| Contains more Vitamin B3Vitamin B3 | +123.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +86.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +998.6% |
| Contains more CarbsCarbs | +1013.3% |
| Contains more ProteinProtein | +40% |
| Contains more WaterWater | +1174.4% |
| Contains more OtherOther | +90.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +1642.4% |
| Contains more Poly. FatPolyunsaturated fat | +1366.7% |
| Contains less Sat. FatSaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 628kcal | 145kcal |
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| Protein | 14.95g | 20.93g |
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| Fats | 60.75g | 5.53g |
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| Vitamin C | 6.3mg | 0mg |
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| Net carbs | 7g | 1.5g |
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| Carbs | 16.7g | 1.5g |
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| Cholesterol | 0mg | 53mg |
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| Vitamin D | 0IU | 32IU |
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| Magnesium | 163mg | 14mg |
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| Calcium | 114mg | 8mg |
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| Potassium | 680mg | 287mg |
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| Iron | 4.7mg | 1.48mg |
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| Sugar | 4.34g | 0g |
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| Fiber | 9.7g | 0g |
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| Copper | 1.725mg | 0.079mg |
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| Zinc | 2.45mg | 2.88mg |
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| Starch | 0.48g |
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| Phosphorus | 290mg | 196mg |
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| Sodium | 0mg | 1203mg |
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| Vitamin A | 20IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 15.03mg | 0.25mg |
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| Vitamin D | 0µg | 0.8µg |
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| Manganese | 6.175mg | 0.054mg |
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| Selenium | 2.4µg | 19.5µg |
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| Vitamin B1 | 0.643mg | 0.754mg |
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| Vitamin B2 | 0.113mg | 0.202mg |
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| Vitamin B3 | 1.8mg | 4.023mg |
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| Vitamin B5 | 0.918mg | 0.403mg |
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| Vitamin B6 | 0.563mg | 0.4mg |
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| Vitamin B12 | 0µg | 0.65µg |
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| Vitamin K | 14.2µg | 0µg |
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| Folate | 113µg | 3µg |
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| Choline | 45.6mg | 85.1mg |
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| Saturated Fat | 4.464g | 1.81g |
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| Monounsaturated Fat | 45.652g | 2.62g |
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| Polyunsaturated fat | 7.92g | 0.54g |
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| Tryptophan | 0.193mg | 0.251mg |
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| Threonine | 0.497mg | 0.931mg |
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| Isoleucine | 0.545mg | 0.918mg |
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| Leucine | 1.063mg | 1.661mg |
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| Lysine | 0.42mg | 1.775mg |
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| Methionine | 0.221mg | 0.553mg |
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| Phenylalanine | 0.663mg | 0.904mg |
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| Valine | 0.701mg | 0.908mg |
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| Histidine | 0.432mg | 0.75mg |
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| Fructose | 0.07g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
197%
55%
Comparison summary
Which food is lower in Cholesterol?
Hazelnut is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Hazelnut contains less Sodium (difference - 1203mg)
Which food is richer in minerals?
Hazelnut is relatively richer in minerals
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 2.654g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 15)
Which food is cheaper?
Ham is cheaper (difference - $2.7)
Which food is richer in vitamins?
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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.