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  6. Flax seeds vs. Ham

Flax seeds vs. Ham — In-Depth Nutrition Comparison

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The main differences between Flax seeds and Ham

  • Flax seeds have more Copper, Fiber, Manganese, Magnesium, Vitamin B1, Phosphorus, Iron, and Calcium, however, Ham have more Vitamin B12.
  • Daily need coverage for Copper from Flax seeds is 127% higher.
  • Flax seeds are 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 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +2700%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +183.3%
Contains more IronIron +287.2%
Contains more CopperCopper +1444.3%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +227.6%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +4496.3%
Contains more SeleniumSelenium +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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Ham
Ham
4
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 EVitamin E +24%
Contains more Vitamin B1Vitamin B1 +118%
Contains more Vitamin B5Vitamin B5 +144.4%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0IU
~equal in Choline ~85.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Ham
Ham
3
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 +662.4%
Contains more CarbsCarbs +1825.3%
Contains more ProteinProtein +14.4%
Contains more WaterWater +872.3%
Contains more OtherOther +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Ham
Ham
1
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 Mono. FatMonounsaturated Fat +187.3%
Contains more Poly. FatPolyunsaturated fat +5220.4%
Contains less Sat. FatSaturated 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 seeds Ham
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
45%
Ham
Minerals Daily Need Coverage Score
191%
Flax seeds
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 is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1173mg)
Which food is richer in minerals?
Flax seeds
Flax 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. Flax seeds - 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.