Ham vs. Chia seeds — In-Depth Nutrition Comparison
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Significant differences between ham and chia seeds
- The amount of fiber, manganese, phosphorus, copper, iron, magnesium, selenium, calcium, and vitamin B3 in chia seeds is higher than in ham.
- Chia seeds cover your daily fiber needs 138% more than ham.
- Chia seeds have 75 times less sodium than ham. Ham has 1203mg of sodium, while chia seeds have 16mg.
- Chia seeds have a higher glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of ham is 0.
Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Seeds, chia seeds, 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 MagnesiumMagnesium | +2292.9% |
| Contains more CalciumCalcium | +7787.5% |
| Contains more PotassiumPotassium | +41.8% |
| Contains more IronIron | +421.6% |
| Contains more CopperCopper | +1069.6% |
| Contains more ZincZinc | +59% |
| Contains more PhosphorusPhosphorus | +338.8% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +4942.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +21.6% |
| Contains more Vitamin B2Vitamin B2 | +18.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B3Vitamin B3 | +119.5% |
| Contains more FolateFolate | +1533.3% |
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:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more ProteinProtein | +26.5% |
| Contains more WaterWater | +1066.7% |
| Contains more FatsFats | +455.9% |
| Contains more CarbsCarbs | +2708% |
~equal in
Other
~4.8g
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
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains less Sat. FatSaturated fat | -45.6% |
| Contains more Mono. FatMonounsaturated fat | +13.5% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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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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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.54g | 23.665g | 154% |
| Fiber | 0g | 34.4g | 138% |
| Manganese | 0.054mg | 2.723mg | 116% |
| Phosphorus | 196mg | 860mg | 95% |
| Copper | 0.079mg | 0.924mg | 94% |
| Iron | 1.48mg | 7.72mg | 78% |
| Magnesium | 14mg | 335mg | 76% |
| Selenium | 19.5µg | 55.2µg | 65% |
| Calcium | 8mg | 631mg | 62% |
| Sodium | 1203mg | 16mg | 52% |
| Fats | 5.53g | 30.74g | 39% |
| Vitamin B6 | 0.4mg | 31% | |
| Vitamin B3 | 4.023mg | 8.83mg | 30% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Cholesterol | 53mg | 0mg | 18% |
| Calories | 145kcal | 486kcal | 17% |
| Zinc | 2.88mg | 4.58mg | 15% |
| Choline | 85.1mg | 15% | |
| Carbs | 1.5g | 42.12g | 14% |
| Folate | 3µg | 49µg | 12% |
| Vitamin B1 | 0.754mg | 0.62mg | 11% |
| Protein | 20.93g | 16.54g | 9% |
| Vitamin B5 | 0.403mg | 8% | |
| Saturated fat | 1.81g | 3.33g | 7% |
| Potassium | 287mg | 407mg | 4% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 4% | |
| Vitamin B2 | 0.202mg | 0.17mg | 2% |
| Vitamin E | 0.25mg | 0.5mg | 2% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Monounsaturated fat | 2.62g | 2.309g | 1% |
| Net carbs | 1.5g | 7.72g | N/A |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.251mg | 0.436mg | 0% |
| Threonine | 0.931mg | 0.709mg | 0% |
| Isoleucine | 0.918mg | 0.801mg | 0% |
| Leucine | 1.661mg | 1.371mg | 0% |
| Lysine | 1.775mg | 0.97mg | 0% |
| Methionine | 0.553mg | 0.588mg | 0% |
| Phenylalanine | 0.904mg | 1.016mg | 0% |
| Valine | 0.908mg | 0.95mg | 0% |
| Histidine | 0.75mg | 0.531mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
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%
32%
Minerals Daily Need Coverage Score
55%
221%
Comparison summary
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 1.52g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 1187mg)
Which food is cheaper?
Chia seeds is cheaper (difference - $0.5)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals