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Ham vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between Ham and Sunflower seeds

  • The amount of Vitamin E, Copper, Manganese, Magnesium, Vitamin B6, Phosphorus, Selenium, Vitamin B1, and Folate in Sunflower seeds are higher than in Ham.
  • Sunflower seeds covers your daily Vitamin E needs 233% more than Ham.
  • Sunflower seeds have 134 times less Sodium than Ham. Ham has 1203mg of Sodium, while Sunflower seeds have 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 seeds 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
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +2221.4%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +124.7%
Contains more IronIron +254.7%
Contains more CopperCopper +2178.5%
Contains more ZincZinc +73.6%
Contains more PhosphorusPhosphorus +236.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +3511.1%
Contains more SeleniumSelenium +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
3
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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +54.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13968%
Contains more Vitamin B1Vitamin B1 +96.3%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B3Vitamin B3 +107.2%
Contains more Vitamin B5Vitamin B5 +180.4%
Contains more Vitamin B6Vitamin B6 +236.3%
Contains more FolateFolate +7466.7%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
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
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 WaterWater +1330.7%
Contains more OtherOther +44.2%
Contains more FatsFats +830.6%
Contains more CarbsCarbs +1233.3%
~equal in Protein ~20.78g

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
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated Fat -59.4%
Contains more Mono. FatMonounsaturated Fat +607.2%
Contains more Poly. FatPolyunsaturated 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 seeds
Lower in Cholesterol ok
Lower in Sodium 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 seeds Opinion
Calories 145kcal 584kcal Sunflower seeds
Protein 20.93g 20.78g Ham
Fats 5.53g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 1.5g 11.4g Sunflower seeds
Carbs 1.5g 20g Sunflower seeds
Cholesterol 53mg 0mg Sunflower seeds
Vitamin D 32IU 0IU Ham
Magnesium 14mg 325mg Sunflower seeds
Calcium 8mg 78mg Sunflower seeds
Potassium 287mg 645mg Sunflower seeds
Iron 1.48mg 5.25mg Sunflower seeds
Sugar 0g 2.62g Ham
Fiber 0g 8.6g Sunflower seeds
Copper 0.079mg 1.8mg Sunflower seeds
Zinc 2.88mg 5mg Sunflower seeds
Phosphorus 196mg 660mg Sunflower seeds
Sodium 1203mg 9mg Sunflower seeds
Vitamin A 0IU 50IU Sunflower seeds
Vitamin A 0µg 3µg Sunflower seeds
Vitamin E 0.25mg 35.17mg Sunflower seeds
Vitamin D 0.8µg 0µg Ham
Manganese 0.054mg 1.95mg Sunflower seeds
Selenium 19.5µg 53µg Sunflower seeds
Vitamin B1 0.754mg 1.48mg Sunflower seeds
Vitamin B2 0.202mg 0.355mg Sunflower seeds
Vitamin B3 4.023mg 8.335mg Sunflower seeds
Vitamin B5 0.403mg 1.13mg Sunflower seeds
Vitamin B6 0.4mg 1.345mg Sunflower seeds
Vitamin B12 0.65µg 0µg Ham
Folate 3µg 227µg Sunflower seeds
Choline 85.1mg 55.1mg Ham
Saturated Fat 1.81g 4.455g Ham
Monounsaturated Fat 2.62g 18.528g Sunflower seeds
Polyunsaturated fat 0.54g 23.137g Sunflower seeds
Tryptophan 0.251mg 0.348mg Sunflower seeds
Threonine 0.931mg 0.928mg Ham
Isoleucine 0.918mg 1.139mg Sunflower seeds
Leucine 1.661mg 1.659mg Ham
Lysine 1.775mg 0.937mg Ham
Methionine 0.553mg 0.494mg Ham
Phenylalanine 0.904mg 1.169mg Sunflower seeds
Valine 0.908mg 1.315mg Sunflower seeds
Histidine 0.75mg 0.632mg Ham
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Sunflower 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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
55%
Ham
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1194mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 seeds - 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.