Brazil Nut vs. Ham
Nutrition comparison of Brazil Nut and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and ham:
- Both brazil nut and ham are high in calories, potassium, protein and saturated fat.
- Brazil nut has signficantly more Vitamin E than ham.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and dietary fiber.
- Ham has 5.3 times less carbohydrates than brazil nut.
- Ham has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, brazil nut contains more folate.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and ham are high in calories. Brazil nut has 151% more calories than ham - brazil nut has 659 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, brazil nut is lighter in protein, heavier in carbs and heavier in fat compared to ham per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Ham | |
|---|---|---|
| Protein | 8% | 25% |
| Carbohydrates | 7% | 3% |
| Fat | 85% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 5.3 times less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than ham - brazil nut has 7.5g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both brazil nut and ham are high in protein. Ham has 14% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both brazil nut and ham are high in saturated fat. Brazil nut has 125% more saturated fat than ham - brazil nut has 16.1g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Brazil nut has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than ham - brazil nut has 0.7mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than brazil nut - ham has 26iu of Vitamin D per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than ham - brazil nut has 5.7mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
The B Vitamins
Ham has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, brazil nut contains more folate. Both brazil nut and ham contain significant amounts of thiamin and pantothenic acid.
| Brazil Nut | Ham | |
|---|---|---|
| Thiamin | 0.617 MG | 0.712 MG |
| Riboflavin | 0.035 MG | 0.19 MG |
| Niacin | 0.295 MG | 4.162 MG |
| Pantothenic acid | 0.184 MG | 0.18 MG |
| Vitamin B6 | 0.101 MG | 0.26 MG |
| Folate | 22 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 15 times more calcium than ham - brazil nut has 160mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Brazil nut is a great source of iron and it has 208% more iron than ham - brazil nut has 2.4mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both brazil nut and ham are high in potassium. Brazil nut has 112% more potassium than ham - brazil nut has 659mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Ham | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.31 G |
| Total | 0.036 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than ham per 100 grams.
| Brazil Nut | Ham | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 24.363 G | 2.16 G |
| Total | 24.381 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Ham (Ham, minced) .
Brazil Nut g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brazil nut or ham contain more calories in 100 grams?Both brazil nut and ham are high in calories. Brazil nut has 150% more calories than ham - brazil nut has 659 calories in 100g and ham has 263 calories.
Does brazil nut or ham contain more calcium?
Brazil nut is a rich source of calcium and it has 15 times more calcium than ham - brazil nut has 160mg of calcium in 100 grams and ham has 10mg of calcium.
Does brazil nut or ham contain more potassium?
Both brazil nut and ham are high in potassium. Brazil nut has 110% more potassium than ham - brazil nut has 659mg of potassium in 100 grams and ham has 311mg of potassium.