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  6. Chia seeds vs. Ham

Chia seeds vs. Ham — In-Depth Nutrition Comparison

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Significant differences between chia seeds and ham

  • The amount of fiber, manganese, phosphorus, copper, iron, magnesium, selenium, calcium, and fats in chia seeds is higher than in ham.
  • Chia seeds cover your daily fiber needs 138% more than ham.
  • Ham has 79 times less calcium than chia seeds. Chia seeds have 631mg of calcium, while ham has 8mg.
  • Chia seeds contain less sodium.
  • Chia seeds have a higher glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of ham is 0.

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

Infographic

Chia seeds vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +2292.9%
Contains more CalciumCalcium +7787.5%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +421.6%
Contains more CopperCopper +1069.6%
Contains more ZincZinc +59%
Contains more PhosphorusPhosphorus +338.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +4942.6%
Contains more SeleniumSelenium +183.1%

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.
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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Ham
Ham
6
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more FolateFolate +1533.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Ham DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 0.54g 154%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.054mg 116%
Phosphorus 860mg 196mg 95%
Copper 0.924mg 0.079mg 94%
Iron 7.72mg 1.48mg 78%
Magnesium 335mg 14mg 76%
Selenium 55.2µg 19.5µg 65%
Calcium 631mg 8mg 62%
Sodium 16mg 1203mg 52%
Fats 30.74g 5.53g 39%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin B6 0.4mg 31%
Vitamin B3 8.83mg 4.023mg 30%
Vitamin B12 0µg 0.65µg 27%
Cholesterol 0mg 53mg 18%
Calories 486kcal 145kcal 17%
Zinc 4.58mg 2.88mg 15%
Choline 85.1mg 15%
Carbs 42.12g 1.5g 14%
Folate 49µg 3µg 12%
Vitamin B1 0.62mg 0.754mg 11%
Protein 16.54g 20.93g 9%
Vitamin B5 0.403mg 8%
Saturated fat 3.33g 1.81g 7%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Potassium 407mg 287mg 4%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.25mg 2%
Vitamin B2 0.17mg 0.202mg 2%
Monounsaturated fat 2.309g 2.62g 1%
Protein per 100 calories 3.4g 14g N/A
Calories per 10 g protein 294kcal 69kcal N/A
Weight per 100 calories 21g 69g N/A
Unsaturated / Saturated Fat ratio 7.8 1.7 N/A
Net carbs 7.72g 1.5g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.251mg 0%
Threonine 0.709mg 0.931mg 0%
Isoleucine 0.801mg 0.918mg 0%
Leucine 1.371mg 1.661mg 0%
Lysine 0.97mg 1.775mg 0%
Methionine 0.588mg 0.553mg 0%
Phenylalanine 1.016mg 0.904mg 0%
Valine 0.95mg 0.908mg 0%
Histidine 0.531mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
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
Contains more FatsFats +455.9%
Contains more CarbsCarbs +2708%
Contains more ProteinProtein +26.5%
Contains more WaterWater +1066.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Ham
Ham
2
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 Poly. FatPolyunsaturated fat +4282.4%
Contains less Sat. FatSaturated fat -45.6%
Contains more Mono. FatMonounsaturated fat +13.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.