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Macadamia vs. Ham — In-Depth Nutrition Comparison

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A recap on the differences between macadamia and ham

  • Macadamia has more manganese, fats, copper, vitamin B1, fiber, and iron; however, ham is higher in protein and selenium.
  • Macadamia covers your daily manganese needs 177% more than ham.
  • Ham has less saturated fat.

Food varieties used in this article are Nuts, macadamia nuts, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Macadamia vs Ham infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +828.6%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +149.3%
Contains more CopperCopper +857%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +7550%
Contains more ZincZinc +121.5%
Contains more SeleniumSelenium +441.7%
~equal in Phosphorus ~196mg

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.
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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
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 EVitamin E +116%
Contains more Vitamin B1Vitamin B1 +58.5%
Contains more Vitamin B5Vitamin B5 +88.1%
Contains more FolateFolate +266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Macadamia Ham DV% diff.
Manganese 4.131mg 0.054mg 177%
Monounsaturated fat 58.877g 2.62g 141%
Fats 75.77g 5.53g 108%
Copper 0.756mg 0.079mg 75%
Sodium 5mg 1203mg 52%
Saturated fat 12.061g 1.81g 47%
Vitamin B1 1.195mg 0.754mg 37%
Fiber 8.6g 0g 34%
Calories 718kcal 145kcal 29%
Selenium 3.6µg 19.5µg 29%
Magnesium 130mg 14mg 28%
Iron 3.69mg 1.48mg 28%
Vitamin B12 0µg 0.65µg 27%
Protein 7.91g 20.93g 26%
Cholesterol 0mg 53mg 18%
Choline 85.1mg 15%
Zinc 1.3mg 2.88mg 14%
Vitamin B3 2.473mg 4.023mg 10%
Vitamin B6 0.275mg 0.4mg 10%
Calcium 85mg 8mg 8%
Vitamin B5 0.758mg 0.403mg 7%
Polyunsaturated fat 1.502g 0.54g 6%
Carbs 13.82g 1.5g 4%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B2 0.162mg 0.202mg 3%
Potassium 368mg 287mg 2%
Vitamin E 0.54mg 0.25mg 2%
Folate 11µg 3µg 2%
Vitamin C 1.2mg 0mg 1%
Phosphorus 188mg 196mg 1%
Protein per 100 calories 1.1g 14g N/A
Calories per 10 g protein 908kcal 69kcal N/A
Weight per 100 calories 14g 69g N/A
Unsaturated / Saturated Fat ratio 5 1.7 N/A
Net carbs 5.22g 1.5g N/A
Sugar 4.57g 0g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0.251mg 0%
Threonine 0.37mg 0.931mg 0%
Isoleucine 0.314mg 0.918mg 0%
Leucine 0.602mg 1.661mg 0%
Lysine 0.018mg 1.775mg 0%
Methionine 0.023mg 0.553mg 0%
Phenylalanine 0.665mg 0.904mg 0%
Valine 0.363mg 0.908mg 0%
Histidine 0.195mg 0.75mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Ham
Ham
2
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 +1270.2%
Contains more CarbsCarbs +821.3%
Contains more ProteinProtein +164.6%
Contains more WaterWater +4875.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +2147.2%
Contains more Poly. FatPolyunsaturated fat +178.1%
Contains less Sat. FatSaturated fat -85%

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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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.