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Flax vs. Ham — In-Depth Nutrition Comparison

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The main differences between Flax and Ham

  • Flax has more Copper, Fiber, Manganese, Magnesium, Vitamin B1, Phosphorus, Iron, and Calcium, however, Ham has more Vitamin B12.
  • Daily need coverage for Copper from Flax is 127% higher.
  • Flax is lower in Sodium.

Food types used in this article are Seeds, flaxseed and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Flax 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.
Flax
10
:
0
Ham
Contains more Calcium +3087.5%
Contains more Iron +287.2%
Contains more Magnesium +2700%
Contains more Phosphorus +227.6%
Contains more Potassium +183.3%
Contains less Sodium -97.5%
Contains more Zinc +50.7%
Contains more Copper +1444.3%
Contains more Manganese +4496.3%
Contains more Selenium +30.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +3087.5%
Contains more Iron +287.2%
Contains more Magnesium +2700%
Contains more Phosphorus +227.6%
Contains more Potassium +183.3%
Contains less Sodium -97.5%
Contains more Zinc +50.7%
Contains more Copper +1444.3%
Contains more Manganese +4496.3%
Contains more Selenium +30.3%

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.
Flax
7
:
5
Ham
Contains more Vitamin E +24%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +118%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B6 +18.3%
Contains more Folate +2800%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B12 +∞%
Equal in Choline - 85.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Vitamin E +24%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +118%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B6 +18.3%
Contains more Folate +2800%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B12 +∞%
Equal in Choline - 85.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
2
:
3
Ham
Contains more Fats +662.4%
Contains more Carbs +1825.3%
Contains more Protein +14.4%
Contains more Water +872.3%
Contains more Other +17.8%
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +662.4%
Contains more Carbs +1825.3%
Contains more Protein +14.4%
Contains more Water +872.3%
Contains more Other +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
2
:
1
Ham
Contains more Monounsaturated Fat +187.3%
Contains more Polyunsaturated fat +5220.4%
Contains less Saturated Fat -50.6%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +187.3%
Contains more Polyunsaturated fat +5220.4%
Contains less Saturated Fat -50.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Ham Opinion
Net carbs 1.58g 1.5g Flax
Protein 18.29g 20.93g Ham
Fats 42.16g 5.53g Flax
Carbs 28.88g 1.5g Flax
Calories 534kcal 145kcal Flax
Sugar 1.55g 0g Ham
Fiber 27.3g 0g Flax
Calcium 255mg 8mg Flax
Iron 5.73mg 1.48mg Flax
Magnesium 392mg 14mg Flax
Phosphorus 642mg 196mg Flax
Potassium 813mg 287mg Flax
Sodium 30mg 1203mg Flax
Zinc 4.34mg 2.88mg Flax
Copper 1.22mg 0.079mg Flax
Manganese 2.482mg 0.054mg Flax
Selenium 25.4µg 19.5µg Flax
Vitamin E 0.31mg 0.25mg Flax
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.754mg Flax
Vitamin B2 0.161mg 0.202mg Ham
Vitamin B3 3.08mg 4.023mg Ham
Vitamin B5 0.985mg 0.403mg Flax
Vitamin B6 0.473mg 0.4mg Flax
Folate 87µg 3µg Flax
Vitamin B12 0µg 0.65µg Ham
Choline 78.7mg 85.1mg Ham
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.251mg Flax
Threonine 0.766mg 0.931mg Ham
Isoleucine 0.896mg 0.918mg Ham
Leucine 1.235mg 1.661mg Ham
Lysine 0.862mg 1.775mg Ham
Methionine 0.37mg 0.553mg Ham
Phenylalanine 0.957mg 0.904mg Flax
Valine 1.072mg 0.908mg Flax
Histidine 0.472mg 0.75mg Ham
Cholesterol 0mg 53mg Flax
Saturated Fat 3.663g 1.81g Ham
Monounsaturated Fat 7.527g 2.62g Flax
Polyunsaturated fat 28.73g 0.54g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax
45%
Ham
Minerals Daily Need Coverage Score
191%
Flax
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.853g)
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 - $2.5)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 1173mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Flax
Flax 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.