Ham vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the differences between ham and pumpkin seeds?
- Ham is higher in vitamin B1, vitamin B6, vitamin B12, and vitamin B3, yet pumpkin seeds are higher in fiber, copper, zinc, magnesium, and iron.
- Pumpkin seeds' daily need coverage for fiber is 74% more.
- The amount of sodium in pumpkin seeds is lower.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.
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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.
| Contains more PhosphorusPhosphorus | +113% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1771.4% |
| Contains more CalciumCalcium | +587.5% |
| Contains more PotassiumPotassium | +220.2% |
| Contains more IronIron | +123.6% |
| Contains more CopperCopper | +773.4% |
| Contains more ZincZinc | +257.6% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +818.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2117.6% |
| Contains more Vitamin B2Vitamin B2 | +288.5% |
| Contains more Vitamin B3Vitamin B3 | +1306.6% |
| Contains more Vitamin B5Vitamin B5 | +619.6% |
| Contains more Vitamin B6Vitamin B6 | +981.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more ProteinProtein | +12.8% |
| Contains more WaterWater | +1403.8% |
| Contains more OtherOther | +15% |
| Contains more FatsFats | +250.8% |
| Contains more CarbsCarbs | +3483.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -50.7% |
| Contains more Mono. FatMonounsaturated fat | +130.2% |
| Contains more Poly. FatPolyunsaturated fat | +1537.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 0g | 18.4g | 74% |
| Copper | 0.079mg | 0.69mg | 68% |
| Zinc | 2.88mg | 10.3mg | 67% |
| Vitamin B1 | 0.754mg | 0.034mg | 60% |
| Magnesium | 14mg | 262mg | 59% |
| Polyunsaturated fat | 0.54g | 8.844g | 55% |
| Sodium | 1203mg | 18mg | 52% |
| Selenium | 19.5µg | 35% | |
| Vitamin B6 | 0.4mg | 0.037mg | 28% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Iron | 1.48mg | 3.31mg | 23% |
| Vitamin B3 | 4.023mg | 0.286mg | 23% |
| Fats | 5.53g | 19.4g | 21% |
| Manganese | 0.054mg | 0.496mg | 19% |
| Potassium | 287mg | 919mg | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Carbs | 1.5g | 53.75g | 17% |
| Choline | 85.1mg | 15% | |
| Calories | 145kcal | 446kcal | 15% |
| Phosphorus | 196mg | 92mg | 15% |
| Vitamin B2 | 0.202mg | 0.052mg | 12% |
| Monounsaturated fat | 2.62g | 6.032g | 9% |
| Saturated fat | 1.81g | 3.67g | 8% |
| Vitamin B5 | 0.403mg | 0.056mg | 7% |
| Calcium | 8mg | 55mg | 5% |
| Protein | 20.93g | 18.55g | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Folate | 3µg | 9µg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 1.5g | 35.35g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.251mg | 0.326mg | 0% |
| Threonine | 0.931mg | 0.683mg | 0% |
| Isoleucine | 0.918mg | 0.956mg | 0% |
| Leucine | 1.661mg | 1.572mg | 0% |
| Lysine | 1.775mg | 1.386mg | 0% |
| Methionine | 0.553mg | 0.417mg | 0% |
| Phenylalanine | 0.904mg | 0.924mg | 0% |
| Valine | 0.908mg | 1.491mg | 0% |
| Histidine | 0.75mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
4%
Minerals Daily Need Coverage Score
55%
103%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 1185mg)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 1.86g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Ham is cheaper (difference - $1.7)
Which food is richer in vitamins?
Ham is relatively richer in vitamins