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  6. Ham vs. Brunost

Ham vs. Brunost — In-Depth Nutrition Comparison

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A recap on the differences between ham and brunost

  • Ham has more vitamin B1; however, brunost is higher in vitamin B2, vitamin B12, vitamin B5, calcium, phosphorus, potassium, and vitamin A.
  • Brunost covers your daily vitamin B2 needs 91% more than ham.
  • Brunost contains 2 times less vitamin B1 than ham. Ham contains 0.754mg of vitamin B1, while brunost contains 0.315mg.
  • Brunost has less sodium.
  • The glycemic index of brunost is higher.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, gjetost.

Infographic

Ham vs Brunost 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.
Ham
Ham
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more IronIron +184.6%
Contains more ZincZinc +152.6%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +34.5%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +390.9%
Contains more PhosphorusPhosphorus +126.5%
Contains less SodiumSodium -50.1%
~equal in Copper ~0.08mg

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.
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%
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% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more Vitamin B3Vitamin B3 +394.8%
Contains more Vitamin B6Vitamin B6 +47.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B5Vitamin B5 +731.5%
Contains more Vitamin B12Vitamin B12 +272.3%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Brunost DV% diff.
Vitamin B2 0.202mg 1.382mg 91%
Saturated fat 1.81g 19.16g 79%
Vitamin B12 0.65µg 2.42µg 74%
Vitamin B5 0.403mg 3.351mg 59%
Calcium 8mg 400mg 39%
Fats 5.53g 29.51g 37%
Vitamin A 0µg 334µg 37%
Vitamin B1 0.754mg 0.315mg 37%
Phosphorus 196mg 444mg 35%
Potassium 287mg 1409mg 33%
Sodium 1203mg 600mg 26%
Protein 20.93g 9.65g 23%
Vitamin B3 4.023mg 0.813mg 20%
Calories 145kcal 466kcal 16%
Zinc 2.88mg 1.14mg 16%
Choline 85.1mg 15%
Carbs 1.5g 42.65g 14%
Cholesterol 53mg 94mg 14%
Magnesium 14mg 70mg 13%
Monounsaturated fat 2.62g 7.879g 13%
Iron 1.48mg 0.52mg 12%
Vitamin B6 0.4mg 0.271mg 10%
Selenium 19.5µg 14.5µg 9%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Polyunsaturated fat 0.54g 0.938g 3%
Vitamin E 0.25mg 2%
Manganese 0.054mg 0.04mg 1%
Folate 3µg 5µg 1%
Protein per 100 calories 14g 2.1g N/A
Calories per 10 g protein 69kcal 483kcal N/A
Weight per 100 calories 69g 21g N/A
Unsaturated / Saturated Fat ratio 1.7 0.46 N/A
Net carbs 1.5g 42.65g N/A
Copper 0.079mg 0.08mg 0%
Tryptophan 0.251mg 0.135mg 0%
Threonine 0.931mg 0.393mg 0%
Isoleucine 0.918mg 0.519mg 0%
Leucine 1.661mg 0.992mg 0%
Lysine 1.775mg 0.814mg 0%
Methionine 0.553mg 0.318mg 0%
Phenylalanine 0.904mg 0.54mg 0%
Valine 0.908mg 0.765mg 0%
Histidine 0.75mg 0.293mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +116.9%
Contains more WaterWater +403.5%
Contains more FatsFats +433.6%
Contains more CarbsCarbs +2743.3%
~equal in Other ~4.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +200.7%
Contains more Poly. FatPolyunsaturated fat +73.7%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.