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Sunflower seeds vs. Ham — In-Depth Nutrition Comparison

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Significant differences between Sunflower seeds and Ham

  • The amount of Vitamin E, Copper, Manganese, Magnesium, Vitamin B6, Phosphorus, Selenium, Vitamin B1, and Folate in Sunflower seeds are higher than in Ham.
  • Sunflower seeds covers your daily Vitamin E needs 233% more than Ham.
  • Ham has 76 times less Folate than Sunflower seeds. Sunflower seeds have 227µg of Folate, while Ham has 3µg.
  • Sunflower seeds contain less Sodium.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +2221.4%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +124.7%
Contains more IronIron +254.7%
Contains more CopperCopper +2178.5%
Contains more ZincZinc +73.6%
Contains more PhosphorusPhosphorus +236.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +3511.1%
Contains more SeleniumSelenium +171.8%

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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Ham
Ham
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +13968%
Contains more Vitamin B1Vitamin B1 +96.3%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B3Vitamin B3 +107.2%
Contains more Vitamin B5Vitamin B5 +180.4%
Contains more Vitamin B6Vitamin B6 +236.3%
Contains more FolateFolate +7466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +54.4%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +830.6%
Contains more CarbsCarbs +1233.3%
Contains more WaterWater +1330.7%
Contains more OtherOther +44.2%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +607.2%
Contains more Poly. FatPolyunsaturated fat +4184.6%
Contains less Sat. FatSaturated Fat -59.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Ham
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Ham Opinion
Calories 584kcal 145kcal Sunflower seeds
Protein 20.78g 20.93g Ham
Fats 51.46g 5.53g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 1.5g Sunflower seeds
Carbs 20g 1.5g Sunflower seeds
Cholesterol 0mg 53mg Sunflower seeds
Vitamin D 0IU 32IU Ham
Magnesium 325mg 14mg Sunflower seeds
Calcium 78mg 8mg Sunflower seeds
Potassium 645mg 287mg Sunflower seeds
Iron 5.25mg 1.48mg Sunflower seeds
Sugar 2.62g 0g Ham
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.079mg Sunflower seeds
Zinc 5mg 2.88mg Sunflower seeds
Phosphorus 660mg 196mg Sunflower seeds
Sodium 9mg 1203mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A RAE 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.25mg Sunflower seeds
Vitamin D 0µg 0.8µg Ham
Manganese 1.95mg 0.054mg Sunflower seeds
Selenium 53µg 19.5µg Sunflower seeds
Vitamin B1 1.48mg 0.754mg Sunflower seeds
Vitamin B2 0.355mg 0.202mg Sunflower seeds
Vitamin B3 8.335mg 4.023mg Sunflower seeds
Vitamin B5 1.13mg 0.403mg Sunflower seeds
Vitamin B6 1.345mg 0.4mg Sunflower seeds
Vitamin B12 0µg 0.65µg Ham
Folate 227µg 3µg Sunflower seeds
Choline 55.1mg 85.1mg Ham
Saturated Fat 4.455g 1.81g Ham
Monounsaturated Fat 18.528g 2.62g Sunflower seeds
Polyunsaturated fat 23.137g 0.54g Sunflower seeds
Tryptophan 0.348mg 0.251mg Sunflower seeds
Threonine 0.928mg 0.931mg Ham
Isoleucine 1.139mg 0.918mg Sunflower seeds
Leucine 1.659mg 1.661mg Ham
Lysine 0.937mg 1.775mg Ham
Methionine 0.494mg 0.553mg Ham
Phenylalanine 1.169mg 0.904mg Sunflower seeds
Valine 1.315mg 0.908mg Sunflower seeds
Histidine 0.632mg 0.75mg Ham
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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
146%
Sunflower seeds
45%
Ham
Minerals Daily Need Coverage Score
207%
Sunflower seeds
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1194mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.645g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 20)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.1)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.