Chestnut vs. Ham
Nutrition comparison of Chestnut and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chestnut
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chestnut and ham:
- Both chestnut and ham are high in calories and potassium.
- Chestnut is an excellent source of Vitamin C and dietary fiber.
- Ham has more thiamin, niacin and Vitamin B12, however, chestnut contains more pantothenic acid and folate.
- Ham is an excellent source of protein.
USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chestnut and ham are high in calories. Chestnut is very similar to chestnut for calories - chestnut has 245 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, chestnut is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Chestnut has a macronutrient ratio of 5:87:8 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chestnut | Ham | |
|---|---|---|
| Protein | 5% | 25% |
| Carbohydrates | 87% | 3% |
| Fat | 8% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and ham has 97% less carbohydrates than chestnut - chestnut has 53g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Chestnut is an excellent source of dietary fiber and it has more dietary fiber than ham - chestnut has 5.1g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than chestnut - chestnut has 10.6g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 414% more protein than chestnut - chestnut has 3.2g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and chestnut has 94% less saturated fat than ham - chestnut has 0.41g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Chestnut has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and chestnut does not contain significant amounts.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has more Vitamin C than ham - chestnut has 26mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Chestnut and ham contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than chestnut - ham has 26iu of Vitamin D per 100 grams and chestnut does not contain significant amounts.
Vitamin E
Chestnut and ham contain similar amounts of Vitamin E - chestnut has 0.5mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Chestnut has more Vitamin K than ham - chestnut has 7.8ug 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, chestnut contains more pantothenic acid and folate. Both chestnut and ham contain significant amounts of riboflavin and Vitamin B6.
| Chestnut | Ham | |
|---|---|---|
| Thiamin | 0.243 MG | 0.712 MG |
| Riboflavin | 0.175 MG | 0.19 MG |
| Niacin | 1.342 MG | 4.162 MG |
| Pantothenic acid | 0.554 MG | 0.18 MG |
| Vitamin B6 | 0.497 MG | 0.26 MG |
| Folate | 70 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Chestnut has 190% more calcium than ham - chestnut has 29mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Chestnut and ham contain similar amounts of iron - chestnut has 0.91mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both chestnut and ham are high in potassium. Chestnut has 90% more potassium than ham - chestnut has 592mg 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 chestnut per 100 grams.
| Chestnut | Ham | |
|---|---|---|
| alpha linoleic acid | 0.093 G | 0.31 G |
| Total | 0.093 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than chestnut per 100 grams.
| Chestnut | Ham | |
|---|---|---|
| linoleic acid | 0.776 G | 2.16 G |
| Total | 0.776 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.
Chestnut 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 chestnut or ham contain more calories in 100 grams?Both chestnut and ham are high in calories. Chestnut is quite similar to chestnut for calories - chestnut has 245 calories in 100g and ham has 263 calories.
Does chestnut or ham have more carbohydrates?
By weight, chestnut is high in carbohydrates and ham has 100% fewer carbohydrates than chestnut - chestnut has 53g of carbs for 100g and ham has 1.8g of carbohydrates.
Does chestnut or ham contain more potassium?
Both chestnut and ham are high in potassium. Chestnut has 90% more potassium than ham - chestnut has 592mg of potassium in 100 grams and ham has 311mg of potassium.