Hazelnut vs. Ham
Nutrition comparison of Hazelnut and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and ham:
- Both hazelnut and ham are high in calories, potassium and protein.
- Ham has 8.5 times less carbohydrates than hazelnut.
- Ham has more thiamin and Vitamin B12, however, hazelnut contains more pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber and iron.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hazelnut and ham are high in calories. Hazelnut has 146% more calories than ham - hazelnut has 646 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, hazelnut is lighter in protein, heavier in carbs and heavier in fat compared to ham per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Ham | |
|---|---|---|
| Protein | 9% | 25% |
| Carbohydrates | 10% | 3% |
| Fat | 81% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 8.5 times less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has more dietary fiber than ham - hazelnut has 9.4g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both hazelnut and ham are high in protein. Hazelnut is very similar to hazelnut for protein - hazelnut has 15g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and hazelnut has 37% less saturated fat than ham - hazelnut has 4.5g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Hazelnut has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than ham - hazelnut has 3.8mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Hazelnut and ham contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than hazelnut - ham has 26iu of Vitamin D per 100 grams and hazelnut does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 55 times more Vitamin E than ham - hazelnut has 15.3mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
The B Vitamins
Ham has more thiamin and Vitamin B12, however, hazelnut contains more pantothenic acid, Vitamin B6 and folate. Both hazelnut and ham contain significant amounts of riboflavin and niacin.
| Hazelnut | Ham | |
|---|---|---|
| Thiamin | 0.338 MG | 0.712 MG |
| Riboflavin | 0.123 MG | 0.19 MG |
| Niacin | 2.05 MG | 4.162 MG |
| Pantothenic acid | 0.923 MG | 0.18 MG |
| Vitamin B6 | 0.62 MG | 0.26 MG |
| Folate | 88 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 11 times more calcium than ham - hazelnut has 123mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 454% more iron than ham - hazelnut has 4.4mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both hazelnut and ham are high in potassium. Hazelnut has 143% more potassium than ham - hazelnut has 755mg 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 hazelnut per 100 grams.
| Hazelnut | Ham | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.31 G |
| Total | 0.06 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than ham per 100 grams.
| Hazelnut | Ham | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 2.16 G |
| Total | 8.463 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.
Hazelnut 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 hazelnut or ham contain more calories in 100 grams?Both hazelnut and ham are high in calories. Hazelnut has 150% more calories than ham - hazelnut has 646 calories in 100g and ham has 263 calories.
Does hazelnut or ham contain more calcium?
Hazelnut is a rich source of calcium and it has 11 times more calcium than ham - hazelnut has 123mg of calcium in 100 grams and ham has 10mg of calcium.
Does hazelnut or ham contain more iron?
Hazelnut is an abundant source of iron and it has 450% more iron than ham - hazelnut has 4.4mg of iron in 100 grams and ham has 0.79mg of iron.
Does hazelnut or ham contain more potassium?
Both hazelnut and ham are high in potassium. Hazelnut has 140% more potassium than ham - hazelnut has 755mg of potassium in 100 grams and ham has 311mg of potassium.