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  6. Ham vs. Sesame

Ham vs. Sesame — In-Depth Nutrition Comparison

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What are the differences between ham and sesame?

  • Sesame is richer than ham in copper, iron, manganese, calcium, magnesium, fats, phosphorus, fiber, and zinc.
  • Sesame's daily need coverage for copper is 445% more.
  • Ham has 109 times more sodium than sesame. While ham has 1203mg of sodium, sesame has only 11mg.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Ham vs Sesame infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +2407.1%
Contains more CalciumCalcium +12087.5%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +883.1%
Contains more CopperCopper +5067.1%
Contains more ZincZinc +169.1%
Contains more PhosphorusPhosphorus +220.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +4455.6%
Contains more SeleniumSelenium +76.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Ham
Ham
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Sesame
Sesame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +706%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +22.3%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B6Vitamin B6 +97.5%
Contains more FolateFolate +3133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.25mg
~equal in Vitamin B1 ~0.791mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Sesame DV% diff.
Copper 0.079mg 4.082mg 445%
Iron 1.48mg 14.55mg 163%
Polyunsaturated fat 0.54g 21.773g 142%
Manganese 0.054mg 2.46mg 105%
Calcium 8mg 975mg 97%
Magnesium 14mg 351mg 80%
Fats 5.53g 49.67g 68%
Phosphorus 196mg 629mg 62%
Sodium 1203mg 11mg 52%
Fiber 0g 11.8g 47%
Zinc 2.88mg 7.75mg 44%
Monounsaturated fat 2.62g 18.759g 40%
Vitamin B6 0.4mg 0.79mg 30%
Selenium 19.5µg 34.4µg 27%
Vitamin B12 0.65µg 0µg 27%
Folate 3µg 97µg 24%
Saturated fat 1.81g 6.957g 23%
Calories 145kcal 573kcal 21%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 25.6mg 11%
Carbs 1.5g 23.45g 7%
Vitamin B5 0.403mg 0.05mg 7%
Protein 20.93g 17.73g 6%
Potassium 287mg 468mg 5%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Vitamin B1 0.754mg 0.791mg 3%
Vitamin B2 0.202mg 0.247mg 3%
Vitamin B3 4.023mg 4.515mg 3%
Protein per 100 calories 14g 3.1g N/A
Calories per 10 g protein 69kcal 323kcal N/A
Weight per 100 calories 69g 17g N/A
Unsaturated / Saturated Fat ratio 1.7 5.8 N/A
Net carbs 1.5g 11.65g N/A
Sugar 0g 0.3g N/A
Vitamin E 0.25mg 0.25mg 0%
Tryptophan 0.251mg 0.388mg 0%
Threonine 0.931mg 0.736mg 0%
Isoleucine 0.918mg 0.763mg 0%
Leucine 1.661mg 1.358mg 0%
Lysine 1.775mg 0.569mg 0%
Methionine 0.553mg 0.586mg 0%
Phenylalanine 0.904mg 0.94mg 0%
Valine 0.908mg 0.99mg 0%
Histidine 0.75mg 0.522mg 0%

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
Sesame
Sesame
2
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more ProteinProtein +18%
Contains more WaterWater +1342.9%
Contains more FatsFats +798.2%
Contains more CarbsCarbs +1463.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +616%
Contains more Poly. FatPolyunsaturated fat +3932%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.