Ham vs. Safflower — In-Depth Nutrition Comparison
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A recap on differences between ham and safflower
- Ham has less copper, manganese, magnesium, vitamin B5, phosphorus, vitamin B6, iron, folate, and vitamin B1.
- Safflower covers your daily copper needs 185% more than ham.
- Safflower contains 401 times less sodium than ham. Ham contains 1203mg of sodium, while safflower contains 3mg.
Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Seeds, safflower seed kernels, dried.
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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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +2421.4% |
| Contains more CalciumCalcium | +875% |
| Contains more PotassiumPotassium | +139.4% |
| Contains more IronIron | +231.1% |
| Contains more CopperCopper | +2111.4% |
| Contains more ZincZinc | +75.3% |
| Contains more PhosphorusPhosphorus | +228.6% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +3629.6% |
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 B3Vitamin B3 | +76.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.2% |
| Contains more Vitamin B2Vitamin B2 | +105.4% |
| Contains more Vitamin B5Vitamin B5 | +900% |
| Contains more Vitamin B6Vitamin B6 | +192.5% |
| Contains more FolateFolate | +5233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.54g | 28.223g | 185% |
| Copper | 0.079mg | 1.747mg | 185% |
| Manganese | 0.054mg | 2.014mg | 85% |
| Magnesium | 14mg | 353mg | 81% |
| Vitamin B5 | 0.403mg | 4.03mg | 73% |
| Phosphorus | 196mg | 644mg | 64% |
| Vitamin B6 | 0.4mg | 1.17mg | 59% |
| Sodium | 1203mg | 3mg | 52% |
| Fats | 5.53g | 38.45g | 51% |
| Iron | 1.48mg | 4.9mg | 43% |
| Folate | 3µg | 160µg | 39% |
| Selenium | 19.5µg | 35% | |
| Vitamin B1 | 0.754mg | 1.163mg | 34% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Zinc | 2.88mg | 5.05mg | 20% |
| Calories | 145kcal | 517kcal | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Vitamin B2 | 0.202mg | 0.415mg | 16% |
| Choline | 85.1mg | 15% | |
| Potassium | 287mg | 687mg | 12% |
| Vitamin B3 | 4.023mg | 2.284mg | 11% |
| Carbs | 1.5g | 34.29g | 11% |
| Protein | 20.93g | 16.18g | 10% |
| Saturated fat | 1.81g | 3.682g | 9% |
| Calcium | 8mg | 78mg | 7% |
| Monounsaturated fat | 2.62g | 4.848g | 6% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin E | 0.25mg | 2% | |
| Net carbs | 1.5g | 34.29g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.251mg | 0.183mg | 0% |
| Threonine | 0.931mg | 0.586mg | 0% |
| Isoleucine | 0.918mg | 0.717mg | 0% |
| Leucine | 1.661mg | 1.154mg | 0% |
| Lysine | 1.775mg | 0.534mg | 0% |
| Methionine | 0.553mg | 0.284mg | 0% |
| Phenylalanine | 0.904mg | 0.806mg | 0% |
| Valine | 0.908mg | 1.025mg | 0% |
| Histidine | 0.75mg | 0.452mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.4% |
| Contains more WaterWater | +1104.1% |
| Contains more FatsFats | +595.3% |
| Contains more CarbsCarbs | +2186% |
| Contains more OtherOther | +24.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50.8% |
| Contains more Mono. FatMonounsaturated fat | +85% |
| Contains more Poly. FatPolyunsaturated fat | +5126.5% |
