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  6. Seaweed vs. Ham

Seaweed vs. Ham — In-Depth Nutrition Comparison

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How are Seaweed and Ham different?

  • Seaweed is higher in Vitamin K, Folate, and Magnesium, however, Ham is richer in Vitamin B1, Selenium, Vitamin B6, Vitamin B12, Vitamin B3, and Phosphorus.
  • Daily need coverage for Vitamin B1 from Ham is 59% higher.
  • Seaweed has less Sodium.

Seaweed, kelp, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Seaweed vs Ham 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.
Seaweed
Seaweed
6
:
4
Ham
Ham
Contains more Calcium +2000%
Contains more Iron +92.6%
Contains more Magnesium +764.3%
Contains less Sodium -80.6%
Contains more Copper +64.6%
Contains more Manganese +270.4%
Contains more Phosphorus +366.7%
Contains more Potassium +222.5%
Contains more Zinc +134.1%
Contains more Selenium +2685.7%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +2000%
Contains more Iron +92.6%
Contains more Magnesium +764.3%
Contains less Sodium -80.6%
Contains more Copper +64.6%
Contains more Manganese +270.4%
Contains more Phosphorus +366.7%
Contains more Potassium +222.5%
Contains more Zinc +134.1%
Contains more Selenium +2685.7%

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.
Seaweed
Seaweed
6
:
6
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +248%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +59.3%
Contains more Folate +5900%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1408%
Contains more Vitamin B2 +34.7%
Contains more Vitamin B3 +756%
Contains more Vitamin B6 +19900%
Contains more Vitamin B12 +∞%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +248%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +59.3%
Contains more Folate +5900%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1408%
Contains more Vitamin B2 +34.7%
Contains more Vitamin B3 +756%
Contains more Vitamin B6 +19900%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Ham
Ham
Contains more Carbs +538%
Contains more Water +20.6%
Contains more Other +51.3%
Contains more Protein +1145.8%
Contains more Fats +887.5%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
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
Contains more Carbs +538%
Contains more Water +20.6%
Contains more Other +51.3%
Contains more Protein +1145.8%
Contains more Fats +887.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Ham
Ham
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +2573.5%
Contains more Polyunsaturated fat +1048.9%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +2573.5%
Contains more Polyunsaturated fat +1048.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Ham Opinion
Net carbs 8.27g 1.5g Seaweed
Protein 1.68g 20.93g Ham
Fats 0.56g 5.53g Ham
Carbs 9.57g 1.5g Seaweed
Calories 43kcal 145kcal Ham
Sugar 0.6g 0g Ham
Fiber 1.3g 0g Seaweed
Calcium 168mg 8mg Seaweed
Iron 2.85mg 1.48mg Seaweed
Magnesium 121mg 14mg Seaweed
Phosphorus 42mg 196mg Ham
Potassium 89mg 287mg Ham
Sodium 233mg 1203mg Seaweed
Zinc 1.23mg 2.88mg Ham
Copper 0.13mg 0.079mg Seaweed
Manganese 0.2mg 0.054mg Seaweed
Selenium 0.7µg 19.5µg Ham
Vitamin A 116IU 0IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 0.25mg Seaweed
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 3mg 0mg Seaweed
Vitamin B1 0.05mg 0.754mg Ham
Vitamin B2 0.15mg 0.202mg Ham
Vitamin B3 0.47mg 4.023mg Ham
Vitamin B5 0.642mg 0.403mg Seaweed
Vitamin B6 0.002mg 0.4mg Ham
Folate 180µg 3µg Seaweed
Vitamin B12 0µg 0.65µg Ham
Vitamin K 66µg 0µg Seaweed
Tryptophan 0.048mg 0.251mg Ham
Threonine 0.055mg 0.931mg Ham
Isoleucine 0.076mg 0.918mg Ham
Leucine 0.083mg 1.661mg Ham
Lysine 0.082mg 1.775mg Ham
Methionine 0.025mg 0.553mg Ham
Phenylalanine 0.043mg 0.904mg Ham
Valine 0.072mg 0.908mg Ham
Histidine 0.024mg 0.75mg Ham
Cholesterol 0mg 53mg Seaweed
Saturated Fat 0.247g 1.81g Seaweed
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 2.62g Ham
Polyunsaturated fat 0.047g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
45%
Ham
Minerals Daily Need Coverage Score
41%
Seaweed
55%
Ham

Comparison summary

Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 970mg)
Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 1.563g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.6g)
Which food is richer in minerals?
?
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.
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.