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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, fats, and iron; however, ham has more vitamin B12.
  • Daily need coverage for copper for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
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 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Ham DV% diff.
Polyunsaturated fat 28.73g 0.54g 188%
Copper 1.22mg 0.079mg 127%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.054mg 106%
Magnesium 392mg 14mg 90%
Vitamin B1 1.644mg 0.754mg 74%
Phosphorus 642mg 196mg 64%
Fats 42.16g 5.53g 56%
Iron 5.73mg 1.48mg 53%
Sodium 30mg 1203mg 51%
Vitamin B12 0µg 0.65µg 27%
Calcium 255mg 8mg 25%
Folate 87µg 3µg 21%
Calories 534kcal 145kcal 19%
Cholesterol 0mg 53mg 18%
Potassium 813mg 287mg 15%
Zinc 4.34mg 2.88mg 13%
Vitamin B5 0.985mg 0.403mg 12%
Monounsaturated fat 7.527g 2.62g 12%
Selenium 25.4µg 19.5µg 11%
Carbs 28.88g 1.5g 9%
Saturated fat 3.663g 1.81g 8%
Vitamin B3 3.08mg 4.023mg 6%
Vitamin B6 0.473mg 0.4mg 6%
Protein 18.29g 20.93g 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin K 4.3µg 0µg 4%
Vitamin B2 0.161mg 0.202mg 3%
Vitamin C 0.6mg 0mg 1%
Choline 78.7mg 85.1mg 1%
Protein per 100 calories 3.4g 14g N/A
Calories per 10 g protein 292kcal 69kcal N/A
Weight per 100 calories 19g 69g N/A
Unsaturated / Saturated Fat ratio 9.9 1.7 N/A
Net carbs 1.58g 1.5g N/A
Sugar 1.55g 0g N/A
Vitamin E 0.31mg 0.25mg 0%
Tryptophan 0.297mg 0.251mg 0%
Threonine 0.766mg 0.931mg 0%
Isoleucine 0.896mg 0.918mg 0%
Leucine 1.235mg 1.661mg 0%
Lysine 0.862mg 1.775mg 0%
Methionine 0.37mg 0.553mg 0%
Phenylalanine 0.957mg 0.904mg 0%
Valine 1.072mg 0.908mg 0%
Histidine 0.472mg 0.75mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

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
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 +662.4%
Contains more CarbsCarbs +1825.3%
Contains more ProteinProtein +14.4%
Contains more WaterWater +872.3%

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%

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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.