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.
Detailed nutritional comparison of brazil nut and ham is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Brazil Nut src
Image of Ham src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Brazil Nut or Ham .

Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Ham (Ham, minced) .

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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.

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