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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, 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

Sesame 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.
Sesame
10
:
0
Ham
Contains more Calcium +12087.5%
Contains more Iron +883.1%
Contains more Magnesium +2407.1%
Contains more Phosphorus +220.9%
Contains more Potassium +63.1%
Contains less Sodium -99.1%
Contains more Zinc +169.1%
Contains more Copper +5067.1%
Contains more Manganese +4455.6%
Contains more Selenium +76.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +12087.5%
Contains more Iron +883.1%
Contains more Magnesium +2407.1%
Contains more Phosphorus +220.9%
Contains more Potassium +63.1%
Contains less Sodium -99.1%
Contains more Zinc +169.1%
Contains more Copper +5067.1%
Contains more Manganese +4455.6%
Contains more Selenium +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.
Sesame
6
:
4
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +12.2%
Contains more Vitamin B6 +97.5%
Contains more Folate +3133.3%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +706%
Contains more Vitamin B12 +∞%
Contains more Choline +232.4%
Equal in Vitamin E - 0.25
Equal in Vitamin B1 - 0.754
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
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 A +∞%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +12.2%
Contains more Vitamin B6 +97.5%
Contains more Folate +3133.3%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +706%
Contains more Vitamin B12 +∞%
Contains more Choline +232.4%
Equal in Vitamin E - 0.25
Equal in Vitamin B1 - 0.754

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
:
2
Ham
Contains more Fats +798.2%
Contains more Carbs +1463.3%
Contains more Protein +18%
Contains more Water +1342.9%
Equal in Other - 4.37
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
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 +798.2%
Contains more Carbs +1463.3%
Contains more Protein +18%
Contains more Water +1342.9%
Equal in Other - 4.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
1
Ham
Contains more Monounsaturated Fat +616%
Contains more Polyunsaturated fat +3932%
Contains less Saturated Fat -74%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +616%
Contains more Polyunsaturated fat +3932%
Contains less Saturated 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.
Sesame Ham
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Ham Opinion
Net carbs 11.65g 1.5g Sesame
Protein 17.73g 20.93g Ham
Fats 49.67g 5.53g Sesame
Carbs 23.45g 1.5g Sesame
Calories 573kcal 145kcal Sesame
Sugar 0.3g 0g Ham
Fiber 11.8g 0g Sesame
Calcium 975mg 8mg Sesame
Iron 14.55mg 1.48mg Sesame
Magnesium 351mg 14mg Sesame
Phosphorus 629mg 196mg Sesame
Potassium 468mg 287mg Sesame
Sodium 11mg 1203mg Sesame
Zinc 7.75mg 2.88mg Sesame
Copper 4.082mg 0.079mg Sesame
Manganese 2.46mg 0.054mg Sesame
Selenium 34.4µg 19.5µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.25mg
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.791mg 0.754mg Sesame
Vitamin B2 0.247mg 0.202mg Sesame
Vitamin B3 4.515mg 4.023mg Sesame
Vitamin B5 0.05mg 0.403mg Ham
Vitamin B6 0.79mg 0.4mg Sesame
Folate 97µg 3µg Sesame
Vitamin B12 0µg 0.65µg Ham
Choline 25.6mg 85.1mg Ham
Tryptophan 0.388mg 0.251mg Sesame
Threonine 0.736mg 0.931mg Ham
Isoleucine 0.763mg 0.918mg Ham
Leucine 1.358mg 1.661mg Ham
Lysine 0.569mg 1.775mg Ham
Methionine 0.586mg 0.553mg Sesame
Phenylalanine 0.94mg 0.904mg Sesame
Valine 0.99mg 0.908mg Sesame
Histidine 0.522mg 0.75mg Ham
Cholesterol 0mg 53mg Sesame
Saturated Fat 6.957g 1.81g Ham
Monounsaturated Fat 18.759g 2.62g Sesame
Polyunsaturated fat 21.773g 0.54g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Sesame
45%
Ham
Minerals Daily Need Coverage Score
348%
Sesame
55%
Ham

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1192mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.147g)
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 - $3.5)
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. 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.