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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, Phosphorus, Fiber, Zinc, and Vitamin B6.
  • 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
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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
Sesame
Contains more Calcium +12087.5%
Contains more Iron +883.1%
Contains more Magnesium +2407.1%
Contains more Phosphorus +220.9%
Contains more Potassium +63.1%
Contains less Sodium -99.1%
Contains more Zinc +169.1%
Contains more Copper +5067.1%
Contains more Manganese +4455.6%
Contains more Selenium +76.4%
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 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Calcium +12087.5%
Contains more Iron +883.1%
Contains more Magnesium +2407.1%
Contains more Phosphorus +220.9%
Contains more Potassium +63.1%
Contains less Sodium -99.1%
Contains more Zinc +169.1%
Contains more Copper +5067.1%
Contains more Manganese +4455.6%
Contains more Selenium +76.4%

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
4
:
6
Sesame
Contains more Vitamin D +∞%
Contains more Vitamin B5 +706%
Contains more Vitamin B12 +∞%
Contains more Choline +232.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +12.2%
Contains more Vitamin B6 +97.5%
Contains more Folate +3133.3%
Equal in Vitamin E - 0.25
Equal in Vitamin B1 - 0.791
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 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +706%
Contains more Vitamin B12 +∞%
Contains more Choline +232.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +12.2%
Contains more Vitamin B6 +97.5%
Contains more Folate +3133.3%
Equal in Vitamin E - 0.25
Equal in Vitamin B1 - 0.791

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
2
:
3
Sesame
Contains more Protein +18%
Contains more Water +1342.9%
Contains more Fats +798.2%
Contains more Carbs +1463.3%
Equal in Other - 4.46
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% 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 Protein +18%
Contains more Water +1342.9%
Contains more Fats +798.2%
Contains more Carbs +1463.3%
Equal in Other - 4.46

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Sesame Opinion
Net carbs 1.5g 11.65g Sesame
Protein 20.93g 17.73g Ham
Fats 5.53g 49.67g Sesame
Carbs 1.5g 23.45g Sesame
Calories 145kcal 573kcal Sesame
Sugar 0g 0.3g Ham
Fiber 0g 11.8g Sesame
Calcium 8mg 975mg Sesame
Iron 1.48mg 14.55mg Sesame
Magnesium 14mg 351mg Sesame
Phosphorus 196mg 629mg Sesame
Potassium 287mg 468mg Sesame
Sodium 1203mg 11mg Sesame
Zinc 2.88mg 7.75mg Sesame
Copper 0.079mg 4.082mg Sesame
Manganese 0.054mg 2.46mg Sesame
Selenium 19.5µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.25mg 0.25mg
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.791mg Sesame
Vitamin B2 0.202mg 0.247mg Sesame
Vitamin B3 4.023mg 4.515mg Sesame
Vitamin B5 0.403mg 0.05mg Ham
Vitamin B6 0.4mg 0.79mg Sesame
Folate 3µg 97µg Sesame
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg 25.6mg Ham
Tryptophan 0.251mg 0.388mg Sesame
Threonine 0.931mg 0.736mg Ham
Isoleucine 0.918mg 0.763mg Ham
Leucine 1.661mg 1.358mg Ham
Lysine 1.775mg 0.569mg Ham
Methionine 0.553mg 0.586mg Sesame
Phenylalanine 0.904mg 0.94mg Sesame
Valine 0.908mg 0.99mg Sesame
Histidine 0.75mg 0.522mg Ham
Cholesterol 53mg 0mg Sesame
Saturated Fat 1.81g 6.957g Ham
Monounsaturated Fat 2.62g 18.759g Sesame
Polyunsaturated fat 0.54g 21.773g Sesame

Which food is preferable for your diet?

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

People also compare

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
47%
Sesame
Minerals Daily Need Coverage Score
55%
Ham
348%
Sesame

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1192mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.147g)
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 - $3.5)
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. 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.