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Ham vs. Flax — In-Depth Nutrition Comparison

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The main differences between Ham and Flax

  • Ham has more Vitamin B12, however, Flax has more Copper, Fiber, Manganese, Magnesium, Vitamin B1, Phosphorus, Iron, and Calcium.
  • Daily need coverage for Copper from Flax is 127% higher.
  • Flax is lower in Sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Seeds, flaxseed.

Infographic

Ham vs Flax infographic
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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.
Ham
0
:
10
Flax
Contains more Calcium +3087.5%
Contains more Iron +287.2%
Contains more Magnesium +2700%
Contains more Phosphorus +227.6%
Contains more Potassium +183.3%
Contains less Sodium -97.5%
Contains more Zinc +50.7%
Contains more Copper +1444.3%
Contains more Manganese +4496.3%
Contains more Selenium +30.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +3087.5%
Contains more Iron +287.2%
Contains more Magnesium +2700%
Contains more Phosphorus +227.6%
Contains more Potassium +183.3%
Contains less Sodium -97.5%
Contains more Zinc +50.7%
Contains more Copper +1444.3%
Contains more Manganese +4496.3%
Contains more Selenium +30.3%

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
5
:
7
Flax
Contains more Vitamin D +∞%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +24%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +118%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B6 +18.3%
Contains more Folate +2800%
Contains more Vitamin K +∞%
Equal in Choline - 78.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +24%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +118%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B6 +18.3%
Contains more Folate +2800%
Contains more Vitamin K +∞%
Equal in Choline - 78.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
2
Flax
Contains more Protein +14.4%
Contains more Water +872.3%
Contains more Other +17.8%
Contains more Fats +662.4%
Contains more Carbs +1825.3%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Protein +14.4%
Contains more Water +872.3%
Contains more Other +17.8%
Contains more Fats +662.4%
Contains more Carbs +1825.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
2
Flax
Contains less Saturated Fat -50.6%
Contains more Monounsaturated Fat +187.3%
Contains more Polyunsaturated fat +5220.4%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -50.6%
Contains more Monounsaturated Fat +187.3%
Contains more Polyunsaturated fat +5220.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Flax Opinion
Net carbs 1.5g 1.58g Flax
Protein 20.93g 18.29g Ham
Fats 5.53g 42.16g Flax
Carbs 1.5g 28.88g Flax
Calories 145kcal 534kcal Flax
Sugar 0g 1.55g Ham
Fiber 0g 27.3g Flax
Calcium 8mg 255mg Flax
Iron 1.48mg 5.73mg Flax
Magnesium 14mg 392mg Flax
Phosphorus 196mg 642mg Flax
Potassium 287mg 813mg Flax
Sodium 1203mg 30mg Flax
Zinc 2.88mg 4.34mg Flax
Copper 0.079mg 1.22mg Flax
Manganese 0.054mg 2.482mg Flax
Selenium 19.5µg 25.4µg Flax
Vitamin E 0.25mg 0.31mg Flax
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.754mg 1.644mg Flax
Vitamin B2 0.202mg 0.161mg Ham
Vitamin B3 4.023mg 3.08mg Ham
Vitamin B5 0.403mg 0.985mg Flax
Vitamin B6 0.4mg 0.473mg Flax
Folate 3µg 87µg Flax
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg 78.7mg Ham
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.251mg 0.297mg Flax
Threonine 0.931mg 0.766mg Ham
Isoleucine 0.918mg 0.896mg Ham
Leucine 1.661mg 1.235mg Ham
Lysine 1.775mg 0.862mg Ham
Methionine 0.553mg 0.37mg Ham
Phenylalanine 0.904mg 0.957mg Flax
Valine 0.908mg 1.072mg Flax
Histidine 0.75mg 0.472mg Ham
Cholesterol 53mg 0mg Flax
Saturated Fat 1.81g 3.663g Ham
Monounsaturated Fat 2.62g 7.527g Flax
Polyunsaturated fat 0.54g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
62%
Flax
Minerals Daily Need Coverage Score
55%
Ham
191%
Flax

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.853g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.5)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 1173mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Flax
Flax 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.