Ham MincedvsOil Walnut
🎯When to Eat What
Goal-based picks for Ham Minced vs Oil Walnut
Go with Ham Minced at just 263 kcal per 100g — 70% fewer calories.
Ham Minced will keep you satisfied longer with 16.3g protein, 20.7g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Ham Minced packs 16.3g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Oil Walnut is the heart-friendlier option with less sodium.
Ham Minced provides 311mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Ham Minced edges ahead overall with more protein, more potassium — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Ham Minced | Oil Walnut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 263kcal13% | 884kcal44% | <0.1kcal |
| Protein | 16g33% | 0g0% | +16g |
| Total Fat | 21g27% | 100g128% | <0.1g |
| Saturated Fat | 7.2g36% | 9.1g45% | <0.1g |
| Cholesterol | 70mg23% | 0mg0% | +70mg |
| Carbohydrates | 1.8g1% | 0g0% | +1.8g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.70mcg3% | 0mcg0% | +0.70mcg |
| Vitamin E | 0.27mg2% | 0.40mg3% | <0.1mg |
| Vitamin K | 0mcg0% | 15mcg13% | <0.1mcg |
| Vitamin B6 | 0.26mg15% | 0mg0% | +0.26mg |
| Vitamin B12 | 0.95mcg40% | 0mcg0% | +0.95mcg |
| Folate | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Thiamin (B1) | 0.71mg59% | 0mg0% | +0.71mg |
| Riboflavin (B2) | 0.19mg15% | 0mg0% | +0.19mg |
| Niacin (B3) | 4.2mg26% | 0mg0% | +4.2mg |
| 🔶Minerals | |||
| Sodium | 1240mg54% | 0mg0% | +1240mg |
| Calcium | 10mg1% | 0mg0% | +10mg |
| Iron | 0.79mg4% | 0mg0% | +0.79mg |
| Potassium | 311mg7% | 0mg0% | +311mg |
| Phosphorus | 157mg13% | 0mg0% | +157mg |
| Magnesium | 16mg4% | 0mg0% | +16mg |
| Zinc | 1.9mg17% | 0mg0% | +1.9mg |
| Copper | <0.1mg9% | 0mg0% | +<0.1mg |
| Manganese | <0.1mg1% | — | — |
| Selenium | 20mcg36% | 0mcg0% | +20mcg |
🔬Nutritional Analysis
Calories: Ham Minced is significantly lower in calories at just 263 kcal per 100g compared to 884 kcal for Oil Walnut — that's 236% fewer calories, making Ham Minced the better choice for calorie-conscious diets.
Protein: Ham Minced provides more protein with 16.3g versus 0g per 100g. In terms of protein-to-calorie efficiency, Ham Minced offers better value for building and maintaining muscle.
Fat: Ham Minced is the leaner option with 20.7g of total fat per 100g compared to 100g. Ham Minced has less saturated fat (7.18g vs 9.1g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Ham Minced: 0.7mcg vs 0mcg), Vitamin K (Oil Walnut: 15mcg vs 0mcg), Vitamin B6 (Ham Minced: 0.26mg vs 0mg).
Key Minerals: Notable mineral differences include Calcium (Ham Minced: 10mg vs 0mg), Iron (Ham Minced: 0.79mg vs 0mg), Potassium (Ham Minced: 311mg vs 0mg).
Diet Suitability: Both fit a low-carb or keto diet. Oil Walnut fits a low-sodium diet.