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Seed vs. Ham — In-Depth Nutrition Comparison

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Significant differences between Seed and Ham

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

Seed 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.
Seed
10
:
0
Ham
Contains more Calcium +7787.5%
Contains more Iron +421.6%
Contains more Magnesium +2292.9%
Contains more Phosphorus +338.8%
Contains more Potassium +41.8%
Contains less Sodium -98.7%
Contains more Zinc +59%
Contains more Copper +1069.6%
Contains more Manganese +4942.6%
Contains more Selenium +183.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +7787.5%
Contains more Iron +421.6%
Contains more Magnesium +2292.9%
Contains more Phosphorus +338.8%
Contains more Potassium +41.8%
Contains less Sodium -98.7%
Contains more Zinc +59%
Contains more Copper +1069.6%
Contains more Manganese +4942.6%
Contains more Selenium +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.
Seed
5
:
7
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +119.5%
Contains more Folate +1533.3%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +18.8%
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% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +119.5%
Contains more Folate +1533.3%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
3
:
2
Ham
Contains more Fats +455.9%
Contains more Carbs +2708%
Contains more Protein +26.5%
Contains more Water +1066.7%
Equal in Other - 4.37
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
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 +455.9%
Contains more Carbs +2708%
Contains more Protein +26.5%
Contains more Water +1066.7%
Equal in Other - 4.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
1
:
2
Ham
Contains more Polyunsaturated fat +4282.4%
Contains less Saturated Fat -45.6%
Contains more Monounsaturated Fat +13.5%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Polyunsaturated fat +4282.4%
Contains less Saturated Fat -45.6%
Contains more Monounsaturated 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.
Seed Ham
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
35%
Seed
45%
Ham
Minerals Daily Need Coverage Score
221%
Seed
55%
Ham

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1187mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 53mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
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 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. Seed - 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.