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  6. Ham vs. Macadamia

Ham vs. Macadamia — In-Depth Nutrition Comparison

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A recap on the differences between ham and macadamia

  • Ham has more selenium and vitamin B12; however, macadamia is higher in manganese, copper, vitamin B1, fiber, iron, and magnesium.
  • Macadamia covers your daily manganese needs 177% more than ham.
  • Macadamia has less sodium.

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

Infographic

Ham vs Macadamia 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
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%
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%
Contains more ZincZinc +121.5%
Contains more SeleniumSelenium +441.7%
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%
~equal in Phosphorus ~188mg

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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
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 +∞%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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

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