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  6. Ham vs. Chia seeds

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.

Infographic

Ham vs Chia seeds 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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.
Ham
Ham
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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%
~equal in Vitamin A ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Chia seeds 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
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 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
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
11% 8% 81%
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%

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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. Chia seeds - 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.