Walnut vs. Ham
Nutrition comparison of Walnut and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and ham:
- Both walnut and ham are high in calories, potassium, protein and saturated fat.
- Ham has 6.4 times less carbohydrates than walnut.
- Ham has more thiamin, niacin and Vitamin B12, however, walnut contains more pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and ham are high in calories. Walnut has 149% more calories than ham - walnut has 654 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, walnut is lighter in protein, heavier in carbs and heavier in fat compared to ham per calorie. Walnut has a macronutrient ratio of 9:8:84 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Ham | |
|---|---|---|
| Protein | 9% | 25% |
| Carbohydrates | 8% | 3% |
| Fat | 84% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 6.4 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than ham - walnut has 6.7g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both walnut and ham are high in protein. Walnut is very similar to walnut for protein - walnut has 15.2g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both walnut and ham are high in saturated fat. Ham has 17% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Walnut has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than ham - walnut has 1.3mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Walnut and ham contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than walnut - ham has 26iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and ham contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Walnut and ham contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin and Vitamin B12, however, walnut contains more pantothenic acid, Vitamin B6 and folate. Both walnut and ham contain significant amounts of riboflavin.
| Walnut | Ham | |
|---|---|---|
| Thiamin | 0.341 MG | 0.712 MG |
| Riboflavin | 0.15 MG | 0.19 MG |
| Niacin | 1.125 MG | 4.162 MG |
| Pantothenic acid | 0.57 MG | 0.18 MG |
| Vitamin B6 | 0.537 MG | 0.26 MG |
| Folate | 98 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 880% more calcium than ham - walnut has 98mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Walnut is a great source of iron and it has 268% more iron than ham - walnut has 2.9mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both walnut and ham are high in potassium. Walnut has 42% more potassium than ham - walnut has 441mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than ham per 100 grams.
| Walnut | Ham | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.31 G |
| Total | 9.08 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than ham per 100 grams.
| Walnut | Ham | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 2.16 G |
| Total | 38.156 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.
Walnut 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 walnut or ham contain more calories in 100 grams?Both walnut and ham are high in calories. Walnut has 150% more calories than ham - walnut has 654 calories in 100g and ham has 263 calories.
Does walnut or ham contain more calcium?
Walnut is a rich source of calcium and it has 880% more calcium than ham - walnut has 98mg of calcium in 100 grams and ham has 10mg of calcium.
Does walnut or ham contain more potassium?
Both walnut and ham are high in potassium. Walnut has 40% more potassium than ham - walnut has 441mg of potassium in 100 grams and ham has 311mg of potassium.