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Pumpkin seed vs. Ham — In-Depth Nutrition Comparison

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What are the differences between Pumpkin seed and Ham?

  • Pumpkin seed is higher in Fiber, Copper, Zinc, Magnesium, and Iron, yet Ham is higher in Vitamin B1, Vitamin B6, Vitamin B12, and Vitamin B3.
  • Pumpkin seed's daily need coverage for Fiber is 74% more.
  • Pumpkin seed has 19 times more Magnesium than Ham. While Pumpkin seed has 262mg of Magnesium, Ham has only 14mg.
  • The amount of Sodium in Pumpkin seed is lower.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Pumpkin seed vs Ham 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.
Contains more Calcium +587.5%
Contains more Iron +123.6%
Contains more Magnesium +1771.4%
Contains more Potassium +220.2%
Contains less Sodium -98.5%
Contains more Zinc +257.6%
Contains more Copper +773.4%
Contains more Manganese +818.5%
Contains more Phosphorus +113%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +587.5%
Contains more Iron +123.6%
Contains more Magnesium +1771.4%
Contains more Potassium +220.2%
Contains less Sodium -98.5%
Contains more Zinc +257.6%
Contains more Copper +773.4%
Contains more Manganese +818.5%
Contains more Phosphorus +113%

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.
:
9
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2117.6%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +1306.6%
Contains more Vitamin B5 +619.6%
Contains more Vitamin B6 +981.1%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2117.6%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +1306.6%
Contains more Vitamin B5 +619.6%
Contains more Vitamin B6 +981.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +250.8%
Contains more Carbs +3483.3%
Contains more Protein +12.8%
Contains more Water +1403.8%
Contains more Other +15%
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +250.8%
Contains more Carbs +3483.3%
Contains more Protein +12.8%
Contains more Water +1403.8%
Contains more Other +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +130.2%
Contains more Polyunsaturated fat +1537.8%
Contains less Saturated Fat -50.7%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +130.2%
Contains more Polyunsaturated fat +1537.8%
Contains less Saturated Fat -50.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Ham Opinion
Net carbs 35.35g 1.5g Pumpkin seed
Protein 18.55g 20.93g Ham
Fats 19.4g 5.53g Pumpkin seed
Carbs 53.75g 1.5g Pumpkin seed
Calories 446kcal 145kcal Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 8mg Pumpkin seed
Iron 3.31mg 1.48mg Pumpkin seed
Magnesium 262mg 14mg Pumpkin seed
Phosphorus 92mg 196mg Ham
Potassium 919mg 287mg Pumpkin seed
Sodium 18mg 1203mg Pumpkin seed
Zinc 10.3mg 2.88mg Pumpkin seed
Copper 0.69mg 0.079mg Pumpkin seed
Manganese 0.496mg 0.054mg Pumpkin seed
Selenium 19.5µg Ham
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.754mg Ham
Vitamin B2 0.052mg 0.202mg Ham
Vitamin B3 0.286mg 4.023mg Ham
Vitamin B5 0.056mg 0.403mg Ham
Vitamin B6 0.037mg 0.4mg Ham
Folate 9µg 3µg Pumpkin seed
Vitamin B12 0µg 0.65µg Ham
Tryptophan 0.326mg 0.251mg Pumpkin seed
Threonine 0.683mg 0.931mg Ham
Isoleucine 0.956mg 0.918mg Pumpkin seed
Leucine 1.572mg 1.661mg Ham
Lysine 1.386mg 1.775mg Ham
Methionine 0.417mg 0.553mg Ham
Phenylalanine 0.924mg 0.904mg Pumpkin seed
Valine 1.491mg 0.908mg Pumpkin seed
Histidine 0.515mg 0.75mg Ham
Cholesterol 0mg 53mg Pumpkin seed
Saturated Fat 3.67g 1.81g Ham
Monounsaturated Fat 6.032g 2.62g Pumpkin seed
Polyunsaturated fat 8.844g 0.54g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Ham
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
4%
Pumpkin seed
45%
Ham
Minerals Daily Need Coverage Score
103%
Pumpkin seed
55%
Ham

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 1185mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.86g)
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 - $1.7)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.