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  6. Ham vs. Flax seeds

Ham vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between ham and flax seeds

  • Ham has more vitamin B12; however, flax seeds have more copper, fiber, manganese, magnesium, vitamin B1, phosphorus, fats, and iron.
  • Daily need coverage for copper for flax seeds is 127% higher.
  • Flax seeds are lower in sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Seeds, flaxseed.

Infographic

Ham vs Flax seeds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +183.3%
Contains more IronIron +287.2%
Contains more CopperCopper +1444.3%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +227.6%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +4496.3%
Contains more SeleniumSelenium +30.3%

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.
Ham
Ham
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% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +24%
Contains more Vitamin B1Vitamin B1 +118%
Contains more Vitamin B5Vitamin B5 +144.4%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2800%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Ham Flax seeds DV% diff.
Polyunsaturated fat 0.54g 28.73g 188%
Copper 0.079mg 1.22mg 127%
Fiber 0g 27.3g 109%
Manganese 0.054mg 2.482mg 106%
Magnesium 14mg 392mg 90%
Vitamin B1 0.754mg 1.644mg 74%
Phosphorus 196mg 642mg 64%
Fats 5.53g 42.16g 56%
Iron 1.48mg 5.73mg 53%
Sodium 1203mg 30mg 51%
Vitamin B12 0.65µg 0µg 27%
Calcium 8mg 255mg 25%
Folate 3µg 87µg 21%
Calories 145kcal 534kcal 19%
Cholesterol 53mg 0mg 18%
Potassium 287mg 813mg 15%
Zinc 2.88mg 4.34mg 13%
Vitamin B5 0.403mg 0.985mg 12%
Monounsaturated fat 2.62g 7.527g 12%
Selenium 19.5µg 25.4µg 11%
Carbs 1.5g 28.88g 9%
Saturated fat 1.81g 3.663g 8%
Vitamin B3 4.023mg 3.08mg 6%
Vitamin B6 0.4mg 0.473mg 6%
Protein 20.93g 18.29g 5%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Vitamin K 0µg 4.3µg 4%
Vitamin B2 0.202mg 0.161mg 3%
Vitamin C 0mg 0.6mg 1%
Choline 85.1mg 78.7mg 1%
Protein per 100 calories 14g 3.4g N/A
Calories per 10 g protein 69kcal 292kcal N/A
Weight per 100 calories 69g 19g N/A
Unsaturated / Saturated Fat ratio 1.7 9.9 N/A
Net carbs 1.5g 1.58g N/A
Sugar 0g 1.55g N/A
Vitamin E 0.25mg 0.31mg 0%
Tryptophan 0.251mg 0.297mg 0%
Threonine 0.931mg 0.766mg 0%
Isoleucine 0.918mg 0.896mg 0%
Leucine 1.661mg 1.235mg 0%
Lysine 1.775mg 0.862mg 0%
Methionine 0.553mg 0.37mg 0%
Phenylalanine 0.904mg 0.957mg 0%
Valine 0.908mg 1.072mg 0%
Histidine 0.75mg 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +14.4%
Contains more WaterWater +872.3%
Contains more FatsFats +662.4%
Contains more CarbsCarbs +1825.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -50.6%
Contains more Mono. FatMonounsaturated fat +187.3%
Contains more Poly. FatPolyunsaturated fat +5220.4%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.