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  6. Ham vs. Sunflower seed

Ham vs. Sunflower seed — In-Depth Nutrition Comparison

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Significant differences between Ham and Sunflower seed

  • The amount of Vitamin E , Copper, Manganese, Magnesium, Vitamin B6, Phosphorus, Selenium, Vitamin B1, and Folate in Sunflower seed is higher than in Ham.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Ham.
  • Sunflower seed has 134 times less Sodium than Ham. Ham has 1203mg of Sodium, while Sunflower seed has 9mg.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Seeds, sunflower seed kernels, dried.

Infographic

Ham vs Sunflower seed 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
:
10
Sunflower seed
Sunflower seed
Contains more Calcium +875%
Contains more Iron +254.7%
Contains more Magnesium +2221.4%
Contains more Phosphorus +236.7%
Contains more Potassium +124.7%
Contains less Sodium -99.3%
Contains more Zinc +73.6%
Contains more Copper +2178.5%
Contains more Manganese +3511.1%
Contains more Selenium +171.8%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +875%
Contains more Iron +254.7%
Contains more Magnesium +2221.4%
Contains more Phosphorus +236.7%
Contains more Potassium +124.7%
Contains less Sodium -99.3%
Contains more Zinc +73.6%
Contains more Copper +2178.5%
Contains more Manganese +3511.1%
Contains more Selenium +171.8%

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
2
:
9
Sunflower seed
Sunflower seed
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +13968%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B3 +107.2%
Contains more Vitamin B5 +180.4%
Contains more Vitamin B6 +236.3%
Contains more Folate +7466.7%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +13968%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B3 +107.2%
Contains more Vitamin B5 +180.4%
Contains more Vitamin B6 +236.3%
Contains more Folate +7466.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Sunflower seed
Sunflower seed
Contains more Water +1330.7%
Contains more Other +44.2%
Contains more Fats +830.6%
Contains more Carbs +1233.3%
Equal in Protein - 20.78
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Water +1330.7%
Contains more Other +44.2%
Contains more Fats +830.6%
Contains more Carbs +1233.3%
Equal in Protein - 20.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +607.2%
Contains more Polyunsaturated fat +4184.6%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +607.2%
Contains more Polyunsaturated fat +4184.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Sunflower seed Opinion
Net carbs 1.5g 11.4g Sunflower seed
Protein 20.93g 20.78g Ham
Fats 5.53g 51.46g Sunflower seed
Carbs 1.5g 20g Sunflower seed
Calories 145kcal 584kcal Sunflower seed
Sugar 0g 2.62g Ham
Fiber 0g 8.6g Sunflower seed
Calcium 8mg 78mg Sunflower seed
Iron 1.48mg 5.25mg Sunflower seed
Magnesium 14mg 325mg Sunflower seed
Phosphorus 196mg 660mg Sunflower seed
Potassium 287mg 645mg Sunflower seed
Sodium 1203mg 9mg Sunflower seed
Zinc 2.88mg 5mg Sunflower seed
Copper 0.079mg 1.8mg Sunflower seed
Manganese 0.054mg 1.95mg Sunflower seed
Selenium 19.5µg 53µg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.25mg 35.17mg Sunflower seed
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.754mg 1.48mg Sunflower seed
Vitamin B2 0.202mg 0.355mg Sunflower seed
Vitamin B3 4.023mg 8.335mg Sunflower seed
Vitamin B5 0.403mg 1.13mg Sunflower seed
Vitamin B6 0.4mg 1.345mg Sunflower seed
Folate 3µg 227µg Sunflower seed
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg 0.348mg Sunflower seed
Threonine 0.931mg 0.928mg Ham
Isoleucine 0.918mg 1.139mg Sunflower seed
Leucine 1.661mg 1.659mg Ham
Lysine 1.775mg 0.937mg Ham
Methionine 0.553mg 0.494mg Ham
Phenylalanine 0.904mg 1.169mg Sunflower seed
Valine 0.908mg 1.315mg Sunflower seed
Histidine 0.75mg 0.632mg Ham
Cholesterol 53mg 0mg Sunflower seed
Saturated Fat 1.81g 4.455g Ham
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 2.62g 18.528g Sunflower seed
Polyunsaturated fat 0.54g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Sunflower seed
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
156%
Sunflower seed
Minerals Daily Need Coverage Score
55%
Ham
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1194mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.645g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 20)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.1)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.