Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Ham
  5. Compare
  6. Ham vs. Seed

Ham vs. Seed — In-Depth Nutrition Comparison

Compare

Significant differences between Ham and Seed

  • The amount of Fiber, Manganese, Phosphorus, Copper, Iron, Magnesium, Selenium, Calcium, and Vitamin B3 in Seed is higher than in Ham.
  • Seed covers your daily Fiber needs 138% more than Ham.
  • Seed has 75 times less Sodium than Ham. Ham has 1203mg of Sodium, while Seed has 16mg.

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

Infographic

Ham vs Seed 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.
Ham
Ham
0
:
10
Seed
Seed
Contains more Calcium +7787.5%
Contains more Iron +421.6%
Contains more Magnesium +2292.9%
Contains more Phosphorus +338.8%
Contains more Potassium +41.8%
Contains less Sodium -98.7%
Contains more Zinc +59%
Contains more Copper +1069.6%
Contains more Manganese +4942.6%
Contains more Selenium +183.1%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +7787.5%
Contains more Iron +421.6%
Contains more Magnesium +2292.9%
Contains more Phosphorus +338.8%
Contains more Potassium +41.8%
Contains less Sodium -98.7%
Contains more Zinc +59%
Contains more Copper +1069.6%
Contains more Manganese +4942.6%
Contains more Selenium +183.1%

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.
Ham
Ham
7
:
5
Seed
Seed
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +119.5%
Contains more Folate +1533.3%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +119.5%
Contains more Folate +1533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
:
3
Seed
Seed
Contains more Protein +26.5%
Contains more Water +1066.7%
Contains more Fats +455.9%
Contains more Carbs +2708%
Equal in Other - 4.8
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +26.5%
Contains more Water +1066.7%
Contains more Fats +455.9%
Contains more Carbs +2708%
Equal in Other - 4.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Seed
Seed
Contains less Saturated Fat -45.6%
Contains more Monounsaturated Fat +13.5%
Contains more Polyunsaturated fat +4282.4%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -45.6%
Contains more Monounsaturated Fat +13.5%
Contains more Polyunsaturated fat +4282.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Seed Opinion
Net carbs 1.5g 7.72g Seed
Protein 20.93g 16.54g Ham
Fats 5.53g 30.74g Seed
Carbs 1.5g 42.12g Seed
Calories 145kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 8mg 631mg Seed
Iron 1.48mg 7.72mg Seed
Magnesium 14mg 335mg Seed
Phosphorus 196mg 860mg Seed
Potassium 287mg 407mg Seed
Sodium 1203mg 16mg Seed
Zinc 2.88mg 4.58mg Seed
Copper 0.079mg 0.924mg Seed
Manganese 0.054mg 2.723mg Seed
Selenium 19.5µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.25mg 0.5mg Seed
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.754mg 0.62mg Ham
Vitamin B2 0.202mg 0.17mg Ham
Vitamin B3 4.023mg 8.83mg Seed
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg Ham
Folate 3µg 49µg Seed
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg 0.436mg Seed
Threonine 0.931mg 0.709mg Ham
Isoleucine 0.918mg 0.801mg Ham
Leucine 1.661mg 1.371mg Ham
Lysine 1.775mg 0.97mg Ham
Methionine 0.553mg 0.588mg Seed
Phenylalanine 0.904mg 1.016mg Seed
Valine 0.908mg 0.95mg Seed
Histidine 0.75mg 0.531mg Ham
Cholesterol 53mg 0mg Seed
Trans Fat 0.14g Ham
Saturated Fat 1.81g 3.33g Ham
Monounsaturated Fat 2.62g 2.309g Ham
Polyunsaturated fat 0.54g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

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

People also compare

Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork
Seed
Seed vs Safflower
Safflower
Seed
Seed vs Sesame
Sesame
Seed
Seed vs Sunflower seed
Sunflower seed

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
45%
Ham
35%
Seed
Minerals Daily Need Coverage Score
55%
Ham
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1187mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 53mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.52g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.