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Macadamia vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between Macadamia and Ham

  • Macadamia has more Manganese, Copper, Vitamin B1, Fiber, Iron, and Magnesium, however, Ham is higher in Selenium, and Vitamin B12.
  • 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
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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.
:
3
Ham
Contains more Calcium +962.5%
Contains more Iron +149.3%
Contains more Magnesium +828.6%
Contains more Potassium +28.2%
Contains less Sodium -99.6%
Contains more Copper +857%
Contains more Manganese +7550%
Contains more Zinc +121.5%
Contains more Selenium +441.7%
Equal in Phosphorus - 196
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +962.5%
Contains more Iron +149.3%
Contains more Magnesium +828.6%
Contains more Potassium +28.2%
Contains less Sodium -99.6%
Contains more Copper +857%
Contains more Manganese +7550%
Contains more Zinc +121.5%
Contains more Selenium +441.7%
Equal in Phosphorus - 196

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.
:
7
Ham
Contains more Vitamin E +116%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.5%
Contains more Vitamin B5 +88.1%
Contains more Folate +266.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +24.7%
Contains more Vitamin B3 +62.7%
Contains more Vitamin B6 +45.5%
Contains more Vitamin B12 +∞%
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% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
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 E +116%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.5%
Contains more Vitamin B5 +88.1%
Contains more Folate +266.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +24.7%
Contains more Vitamin B3 +62.7%
Contains more Vitamin B6 +45.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Ham
Contains more Fats +1270.2%
Contains more Carbs +821.3%
Contains more Protein +164.6%
Contains more Water +4875.7%
Contains more Other +283.3%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +1270.2%
Contains more Carbs +821.3%
Contains more Protein +164.6%
Contains more Water +4875.7%
Contains more Other +283.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Ham
Contains more Monounsaturated Fat +2147.2%
Contains more Polyunsaturated fat +178.1%
Contains less Saturated Fat -85%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +2147.2%
Contains more Polyunsaturated fat +178.1%
Contains less Saturated Fat -85%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Ham Opinion
Net carbs 5.22g 1.5g Macadamia
Protein 7.91g 20.93g Ham
Fats 75.77g 5.53g Macadamia
Carbs 13.82g 1.5g Macadamia
Calories 718kcal 145kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g 0g Ham
Fiber 8.6g 0g Macadamia
Calcium 85mg 8mg Macadamia
Iron 3.69mg 1.48mg Macadamia
Magnesium 130mg 14mg Macadamia
Phosphorus 188mg 196mg Ham
Potassium 368mg 287mg Macadamia
Sodium 5mg 1203mg Macadamia
Zinc 1.3mg 2.88mg Ham
Copper 0.756mg 0.079mg Macadamia
Manganese 4.131mg 0.054mg Macadamia
Selenium 3.6µg 19.5µg Ham
Vitamin E 0.54mg 0.25mg Macadamia
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 1.2mg 0mg Macadamia
Vitamin B1 1.195mg 0.754mg Macadamia
Vitamin B2 0.162mg 0.202mg Ham
Vitamin B3 2.473mg 4.023mg Ham
Vitamin B5 0.758mg 0.403mg Macadamia
Vitamin B6 0.275mg 0.4mg Ham
Folate 11µg 3µg Macadamia
Vitamin B12 0µg 0.65µg Ham
Choline 85.1mg Ham
Tryptophan 0.067mg 0.251mg Ham
Threonine 0.37mg 0.931mg Ham
Isoleucine 0.314mg 0.918mg Ham
Leucine 0.602mg 1.661mg Ham
Lysine 0.018mg 1.775mg Ham
Methionine 0.023mg 0.553mg Ham
Phenylalanine 0.665mg 0.904mg Ham
Valine 0.363mg 0.908mg Ham
Histidine 0.195mg 0.75mg Ham
Cholesterol 0mg 53mg Macadamia
Saturated Fat 12.061g 1.81g Ham
Monounsaturated Fat 58.877g 2.62g Macadamia
Polyunsaturated fat 1.502g 0.54g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
40%
Macadamia
45%
Ham
Minerals Daily Need Coverage Score
122%
Macadamia
55%
Ham

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Macadamia
Macadamia is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 10.251g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 10)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.5)
Which food is richer in minerals?
?
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.
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. 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.