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  6. Hazelnut vs. Ham

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 for hazelnut is 266% higher.
  • Hazelnut has a higher glycemic index than ham.

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Ham
Ham
2
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 +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
Ham
Ham
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
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 +∞%

All nutrients comparison - raw data values

Nutrient Hazelnut Ham DV% diff.
Manganese 6.175mg 0.054mg 266%
Copper 1.725mg 0.079mg 183%
Monounsaturated fat 45.652g 2.62g 108%
Vitamin E 15.03mg 0.25mg 99%
Fats 60.75g 5.53g 85%
Sodium 0mg 1203mg 52%
Polyunsaturated fat 7.92g 0.54g 49%
Iron 4.7mg 1.48mg 40%
Fiber 9.7g 0g 39%
Magnesium 163mg 14mg 35%
Selenium 2.4µg 19.5µg 31%
Folate 113µg 3µg 28%
Vitamin B12 0µg 0.65µg 27%
Calories 628kcal 145kcal 24%
Cholesterol 0mg 53mg 18%
Vitamin B3 1.8mg 4.023mg 14%
Phosphorus 290mg 196mg 13%
Vitamin B6 0.563mg 0.4mg 13%
Protein 14.95g 20.93g 12%
Potassium 680mg 287mg 12%
Vitamin K 14.2µg 0µg 12%
Saturated fat 4.464g 1.81g 12%
Calcium 114mg 8mg 11%
Vitamin B5 0.918mg 0.403mg 10%
Vitamin B1 0.643mg 0.754mg 9%
Vitamin C 6.3mg 0mg 7%
Vitamin B2 0.113mg 0.202mg 7%
Choline 45.6mg 85.1mg 7%
Carbs 16.7g 1.5g 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Zinc 2.45mg 2.88mg 4%
Protein per 100 calories 2.4g 14g N/A
Calories per 10 g protein 420kcal 69kcal N/A
Weight per 100 calories 16g 69g N/A
Unsaturated / Saturated Fat ratio 12 1.7 N/A
Net carbs 7g 1.5g N/A
Sugar 4.34g 0g N/A
Starch 0.48g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.251mg 0%
Threonine 0.497mg 0.931mg 0%
Isoleucine 0.545mg 0.918mg 0%
Leucine 1.063mg 1.661mg 0%
Lysine 0.42mg 1.775mg 0%
Methionine 0.221mg 0.553mg 0%
Phenylalanine 0.663mg 0.904mg 0%
Valine 0.701mg 0.908mg 0%
Histidine 0.432mg 0.75mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +1642.4%
Contains more Poly. FatPolyunsaturated fat +1366.7%
Contains less Sat. FatSaturated fat -59.5%

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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.