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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 covers your daily Fiber needs 138% more than Ham.
  • Chia seeds has 75 times less Sodium than Ham. Ham has 1203mg of Sodium, while Chia seeds 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 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% 24% 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% 3.2% 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 AVitamin A +∞%
Contains more Vitamin E Vitamin E +100%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more FolateFolate +1533.3%
~equal in Vitamin K ~µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Chia seeds Opinion
Calories 145kcal 486kcal Chia seeds
Protein 20.93g 16.54g Ham
Fats 5.53g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 1.5g 7.72g Chia seeds
Carbs 1.5g 42.12g Chia seeds
Cholesterol 53mg 0mg Chia seeds
Vitamin D 32IU Ham
Magnesium 14mg 335mg Chia seeds
Calcium 8mg 631mg Chia seeds
Potassium 287mg 407mg Chia seeds
Iron 1.48mg 7.72mg Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.079mg 0.924mg Chia seeds
Zinc 2.88mg 4.58mg Chia seeds
Phosphorus 196mg 860mg Chia seeds
Sodium 1203mg 16mg Chia seeds
Vitamin A 0IU 54IU Chia seeds
Vitamin E 0.25mg 0.5mg Chia seeds
Vitamin D 0.8µg Ham
Manganese 0.054mg 2.723mg Chia seeds
Selenium 19.5µg 55.2µg Chia seeds
Vitamin B1 0.754mg 0.62mg Ham
Vitamin B2 0.202mg 0.17mg Ham
Vitamin B3 4.023mg 8.83mg Chia seeds
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg Ham
Vitamin B12 0.65µg 0µg Ham
Folate 3µg 49µg Chia seeds
Trans Fat 0.14g Ham
Choline 85.1mg Ham
Saturated Fat 1.81g 3.33g Ham
Monounsaturated Fat 2.62g 2.309g Ham
Polyunsaturated fat 0.54g 23.665g Chia seeds
Tryptophan 0.251mg 0.436mg Chia seeds
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 Chia seeds
Phenylalanine 0.904mg 1.016mg Chia seeds
Valine 0.908mg 0.95mg Chia seeds
Histidine 0.75mg 0.531mg Ham
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

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

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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
45%
Ham
32%
Chia seeds
Minerals Daily Need Coverage Score
55%
Ham
221%
Chia seeds

Comparison summary

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 lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1187mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. 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.