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  6. Chia seeds vs. Ham

Chia seeds vs. Ham — In-Depth Nutrition Comparison

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Significant differences between Chia seeds and Ham

  • The amount of Fiber, Manganese, Phosphorus, Copper, Iron, Magnesium, Selenium, Calcium, and Vitamin B3 in Chia seeds is higher than in Ham.
  • Chia seeds covers your daily Fiber needs 138% more than Ham.
  • Ham has 79 times less Calcium than Chia seeds. Chia seeds has 631mg of Calcium, while Ham has 8mg.
  • Chia seeds contains less Sodium.

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

Infographic

Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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%
Contains more MagnesiumMagnesium +2292.9%
Contains more CalciumCalcium +7787.5%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +421.6%
Contains more CopperCopper +1069.6%
Contains more ZincZinc +59%
Contains more PhosphorusPhosphorus +338.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +4942.6%
Contains more SeleniumSelenium +183.1%

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.
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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Ham
Ham
7
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more FolateFolate +1533.3%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Ham
Ham
2
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 FatsFats +455.9%
Contains more CarbsCarbs +2708%
Contains more ProteinProtein +26.5%
Contains more WaterWater +1066.7%
~equal in Other ~4.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Ham
Ham
2
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Poly. FatPolyunsaturated fat +4282.4%
Contains less Sat. FatSaturated Fat -45.6%
Contains more Mono. FatMonounsaturated Fat +13.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Ham Opinion
Calories 486kcal 145kcal Chia seeds
Protein 16.54g 20.93g Ham
Fats 30.74g 5.53g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 1.5g Chia seeds
Carbs 42.12g 1.5g Chia seeds
Cholesterol 0mg 53mg Chia seeds
Vitamin D 32IU Ham
Magnesium 335mg 14mg Chia seeds
Calcium 631mg 8mg Chia seeds
Potassium 407mg 287mg Chia seeds
Iron 7.72mg 1.48mg Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.079mg Chia seeds
Zinc 4.58mg 2.88mg Chia seeds
Phosphorus 860mg 196mg Chia seeds
Sodium 16mg 1203mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.25mg Chia seeds
Vitamin D 0.8µg Ham
Manganese 2.723mg 0.054mg Chia seeds
Selenium 55.2µg 19.5µg Chia seeds
Vitamin B1 0.62mg 0.754mg Ham
Vitamin B2 0.17mg 0.202mg Ham
Vitamin B3 8.83mg 4.023mg Chia seeds
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg Ham
Vitamin B12 0µg 0.65µg Ham
Folate 49µg 3µg Chia seeds
Trans Fat 0.14g Ham
Choline 85.1mg Ham
Saturated Fat 3.33g 1.81g Ham
Monounsaturated Fat 2.309g 2.62g Ham
Polyunsaturated fat 23.665g 0.54g Chia seeds
Tryptophan 0.436mg 0.251mg Chia seeds
Threonine 0.709mg 0.931mg Ham
Isoleucine 0.801mg 0.918mg Ham
Leucine 1.371mg 1.661mg Ham
Lysine 0.97mg 1.775mg Ham
Methionine 0.588mg 0.553mg Chia seeds
Phenylalanine 1.016mg 0.904mg Chia seeds
Valine 0.95mg 0.908mg Chia seeds
Histidine 0.531mg 0.75mg Ham
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Ham
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
32%
Chia seeds
45%
Ham
Minerals Daily Need Coverage Score
221%
Chia seeds
55%
Ham

Comparison summary

Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.52g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1187mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.