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, Phosphorus, Fiber, Zinc, and Vitamin B6.
- 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
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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.
| 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
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.
| Contains more Vitamin AVitamin A | +∞% |
| 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 | +∞% |
| Contains more CholineCholine | +232.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +798.2% |
| Contains more CarbsCarbs | +1463.3% |
| Contains more ProteinProtein | +18% |
| Contains more WaterWater | +1342.9% |
~equal in
Other
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +616% |
| Contains more Poly. FatPolyunsaturated fat | +3932% |
| Contains less Sat. FatSaturated Fat | -74% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 573kcal | 145kcal |
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| Protein | 17.73g | 20.93g |
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| Fats | 49.67g | 5.53g |
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| Net carbs | 11.65g | 1.5g |
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| Carbs | 23.45g | 1.5g |
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| Cholesterol | 0mg | 53mg |
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| Vitamin D | 0IU | 32IU |
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| Magnesium | 351mg | 14mg |
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| Calcium | 975mg | 8mg |
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| Potassium | 468mg | 287mg |
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| Iron | 14.55mg | 1.48mg |
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| Sugar | 0.3g | 0g |
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| Fiber | 11.8g | 0g |
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| Copper | 4.082mg | 0.079mg |
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| Zinc | 7.75mg | 2.88mg |
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| Phosphorus | 629mg | 196mg |
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| Sodium | 11mg | 1203mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.25mg | 0.25mg | |
| Vitamin D | 0µg | 0.8µg |
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| Manganese | 2.46mg | 0.054mg |
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| Selenium | 34.4µg | 19.5µg |
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| Vitamin B1 | 0.791mg | 0.754mg |
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| Vitamin B2 | 0.247mg | 0.202mg |
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| Vitamin B3 | 4.515mg | 4.023mg |
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| Vitamin B5 | 0.05mg | 0.403mg |
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| Vitamin B6 | 0.79mg | 0.4mg |
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| Vitamin B12 | 0µg | 0.65µg |
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| Folate | 97µg | 3µg |
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| Choline | 25.6mg | 85.1mg |
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| Saturated Fat | 6.957g | 1.81g |
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| Monounsaturated Fat | 18.759g | 2.62g |
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| Polyunsaturated fat | 21.773g | 0.54g |
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| Tryptophan | 0.388mg | 0.251mg |
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| Threonine | 0.736mg | 0.931mg |
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| Isoleucine | 0.763mg | 0.918mg |
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| Leucine | 1.358mg | 1.661mg |
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| Lysine | 0.569mg | 1.775mg |
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| Methionine | 0.586mg | 0.553mg |
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| Phenylalanine | 0.94mg | 0.904mg |
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| Valine | 0.99mg | 0.908mg |
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| Histidine | 0.522mg | 0.75mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
45%
Minerals Daily Need Coverage Score
348%
55%
Comparison summary
Which food is lower in Cholesterol?
Sesame is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 1192mg)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 5.147g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Ham is cheaper (difference - $3.5)
Which food is richer in vitamins?
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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.