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  6. Sunflower seed vs. Ham

Sunflower seed vs. Ham — In-Depth Nutrition Comparison

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Significant differences between Sunflower seed and Ham

  • The amount of Vitamin E , Copper, Manganese, Magnesium, Vitamin B6, Phosphorus, Selenium, Vitamin B1, and Folate in Sunflower seed is higher than in Ham.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Ham.
  • Ham has 76 times less Folate than Sunflower seed. Sunflower seed has 227µg of Folate, while Ham has 3µg.
  • Sunflower seed contains less Sodium.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Sunflower seed vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
10
:
0
Ham
Ham
Contains more Calcium +875%
Contains more Iron +254.7%
Contains more Magnesium +2221.4%
Contains more Phosphorus +236.7%
Contains more Potassium +124.7%
Contains less Sodium -99.3%
Contains more Zinc +73.6%
Contains more Copper +2178.5%
Contains more Manganese +3511.1%
Contains more Selenium +171.8%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +875%
Contains more Iron +254.7%
Contains more Magnesium +2221.4%
Contains more Phosphorus +236.7%
Contains more Potassium +124.7%
Contains less Sodium -99.3%
Contains more Zinc +73.6%
Contains more Copper +2178.5%
Contains more Manganese +3511.1%
Contains more Selenium +171.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
9
:
2
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +13968%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B3 +107.2%
Contains more Vitamin B5 +180.4%
Contains more Vitamin B6 +236.3%
Contains more Folate +7466.7%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +13968%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B3 +107.2%
Contains more Vitamin B5 +180.4%
Contains more Vitamin B6 +236.3%
Contains more Folate +7466.7%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
3
Ham
Ham
Contains more Fats +830.6%
Contains more Carbs +1233.3%
Contains more Water +1330.7%
Contains more Other +44.2%
Equal in Protein - 20.93
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +830.6%
Contains more Carbs +1233.3%
Contains more Water +1330.7%
Contains more Other +44.2%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +607.2%
Contains more Polyunsaturated fat +4184.6%
Contains less Saturated Fat -59.4%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +607.2%
Contains more Polyunsaturated fat +4184.6%
Contains less Saturated Fat -59.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Ham
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Ham Opinion
Net carbs 11.4g 1.5g Sunflower seed
Protein 20.78g 20.93g Ham
Fats 51.46g 5.53g Sunflower seed
Carbs 20g 1.5g Sunflower seed
Calories 584kcal 145kcal Sunflower seed
Sugar 2.62g 0g Ham
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 8mg Sunflower seed
Iron 5.25mg 1.48mg Sunflower seed
Magnesium 325mg 14mg Sunflower seed
Phosphorus 660mg 196mg Sunflower seed
Potassium 645mg 287mg Sunflower seed
Sodium 9mg 1203mg Sunflower seed
Zinc 5mg 2.88mg Sunflower seed
Copper 1.8mg 0.079mg Sunflower seed
Manganese 1.95mg 0.054mg Sunflower seed
Selenium 53µg 19.5µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.25mg Sunflower seed
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.754mg Sunflower seed
Vitamin B2 0.355mg 0.202mg Sunflower seed
Vitamin B3 8.335mg 4.023mg Sunflower seed
Vitamin B5 1.13mg 0.403mg Sunflower seed
Vitamin B6 1.345mg 0.4mg Sunflower seed
Folate 227µg 3µg Sunflower seed
Vitamin B12 0µg 0.65µg Ham
Tryptophan 0.348mg 0.251mg Sunflower seed
Threonine 0.928mg 0.931mg Ham
Isoleucine 1.139mg 0.918mg Sunflower seed
Leucine 1.659mg 1.661mg Ham
Lysine 0.937mg 1.775mg Ham
Methionine 0.494mg 0.553mg Ham
Phenylalanine 1.169mg 0.904mg Sunflower seed
Valine 1.315mg 0.908mg Sunflower seed
Histidine 0.632mg 0.75mg Ham
Cholesterol 0mg 53mg Sunflower seed
Saturated Fat 4.455g 1.81g Ham
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 2.62g Sunflower seed
Polyunsaturated fat 23.137g 0.54g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
156%
Sunflower seed
45%
Ham
Minerals Daily Need Coverage Score
207%
Sunflower seed
55%
Ham

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1194mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.645g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 20)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.