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Sesame vs. Ham — In-Depth Nutrition Comparison

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What are the differences between sesame and ham?

  • Sesame is richer than ham in copper, iron, manganese, calcium, magnesium, fats, phosphorus, fiber, and zinc.
  • Sesame's daily need coverage for copper is 445% more.
  • The amount of sodium in sesame is lower.

We used Seeds, sesame seeds, whole, dried and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Sesame 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.
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +2407.1%
Contains more CalciumCalcium +12087.5%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +883.1%
Contains more CopperCopper +5067.1%
Contains more ZincZinc +169.1%
Contains more PhosphorusPhosphorus +220.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +4455.6%
Contains more SeleniumSelenium +76.4%

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.
Sesame
Sesame
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% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Ham
Ham
3
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 B2Vitamin B2 +22.3%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B6Vitamin B6 +97.5%
Contains more FolateFolate +3133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +706%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.25mg
~equal in Vitamin B1 ~0.754mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Ham DV% diff.
Copper 4.082mg 0.079mg 445%
Iron 14.55mg 1.48mg 163%
Polyunsaturated fat 21.773g 0.54g 142%
Manganese 2.46mg 0.054mg 105%
Calcium 975mg 8mg 97%
Magnesium 351mg 14mg 80%
Fats 49.67g 5.53g 68%
Phosphorus 629mg 196mg 62%
Sodium 11mg 1203mg 52%
Fiber 11.8g 0g 47%
Zinc 7.75mg 2.88mg 44%
Monounsaturated fat 18.759g 2.62g 40%
Vitamin B6 0.79mg 0.4mg 30%
Selenium 34.4µg 19.5µg 27%
Vitamin B12 0µg 0.65µg 27%
Folate 97µg 3µg 24%
Saturated fat 6.957g 1.81g 23%
Calories 573kcal 145kcal 21%
Cholesterol 0mg 53mg 18%
Choline 25.6mg 85.1mg 11%
Carbs 23.45g 1.5g 7%
Vitamin B5 0.05mg 0.403mg 7%
Protein 17.73g 20.93g 6%
Potassium 468mg 287mg 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B1 0.791mg 0.754mg 3%
Vitamin B2 0.247mg 0.202mg 3%
Vitamin B3 4.515mg 4.023mg 3%
Protein per 100 calories 3.1g 14g N/A
Calories per 10 g protein 323kcal 69kcal N/A
Weight per 100 calories 17g 69g N/A
Unsaturated / Saturated Fat ratio 5.8 1.7 N/A
Net carbs 11.65g 1.5g N/A
Sugar 0.3g 0g N/A
Vitamin E 0.25mg 0.25mg 0%
Tryptophan 0.388mg 0.251mg 0%
Threonine 0.736mg 0.931mg 0%
Isoleucine 0.763mg 0.918mg 0%
Leucine 1.358mg 1.661mg 0%
Lysine 0.569mg 1.775mg 0%
Methionine 0.586mg 0.553mg 0%
Phenylalanine 0.94mg 0.904mg 0%
Valine 0.99mg 0.908mg 0%
Histidine 0.522mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +798.2%
Contains more CarbsCarbs +1463.3%
Contains more ProteinProtein +18%
Contains more WaterWater +1342.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +616%
Contains more Poly. FatPolyunsaturated fat +3932%
Contains less Sat. FatSaturated fat -74%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.