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  6. Sunflower seeds vs. Ham

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 is higher than in ham.
  • Sunflower seeds cover 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.
  • Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of ham is 0.

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% 1% 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% 12% 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 DV% diff.
Vitamin E 35.17mg 0.25mg 233%
Copper 1.8mg 0.079mg 191%
Polyunsaturated fat 23.137g 0.54g 151%
Manganese 1.95mg 0.054mg 82%
Magnesium 325mg 14mg 74%
Vitamin B6 1.345mg 0.4mg 73%
Fats 51.46g 5.53g 71%
Phosphorus 660mg 196mg 66%
Selenium 53µg 19.5µg 61%
Vitamin B1 1.48mg 0.754mg 61%
Folate 227µg 3µg 56%
Sodium 9mg 1203mg 52%
Iron 5.25mg 1.48mg 47%
Monounsaturated fat 18.528g 2.62g 40%
Fiber 8.6g 0g 34%
Vitamin B3 8.335mg 4.023mg 27%
Vitamin B12 0µg 0.65µg 27%
Calories 584kcal 145kcal 22%
Zinc 5mg 2.88mg 19%
Cholesterol 0mg 53mg 18%
Vitamin B5 1.13mg 0.403mg 15%
Vitamin B2 0.355mg 0.202mg 12%
Saturated fat 4.455g 1.81g 12%
Potassium 645mg 287mg 11%
Calcium 78mg 8mg 7%
Carbs 20g 1.5g 6%
Choline 55.1mg 85.1mg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Vitamin C 1.4mg 0mg 2%
Protein 20.78g 20.93g 0%
Net carbs 11.4g 1.5g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.251mg 0%
Threonine 0.928mg 0.931mg 0%
Isoleucine 1.139mg 0.918mg 0%
Leucine 1.659mg 1.661mg 0%
Lysine 0.937mg 1.775mg 0%
Methionine 0.494mg 0.553mg 0%
Phenylalanine 1.169mg 0.904mg 0%
Valine 1.315mg 0.908mg 0%
Histidine 0.632mg 0.75mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
44%
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.