Ham MincedvsSeeds Sunflower Seed Kernels
ðŊWhen to Eat What
Goal-based picks for Ham Minced vs Seeds Sunflower Seed Kernels
Go with Ham Minced at just 263 kcal per 100g â 55% fewer calories.
Seeds Sunflower Seed Kernels will keep you satisfied longer with 8.6g fiber, 20.8g protein, 51.5g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Seeds Sunflower Seed Kernels packs 20.8g of protein per 100g (14% of calories from protein) â the better pick for muscle growth and recovery.
Seeds Sunflower Seed Kernels is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Seeds Sunflower Seed Kernels provides 645mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Seeds Sunflower Seed Kernels provides 78mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Ham Minced | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 263kcal13% | 584kcal29% | <0.1kcal |
| Protein | 16g33% | 21g42% | <0.1g |
| Total Fat | 21g27% | 52g66% | <0.1g |
| Saturated Fat | 7.2g36% | 4.5g22% | +2.7g |
| Cholesterol | 70mg23% | 0mg0% | +70mg |
| Carbohydrates | 1.8g1% | 20g7% | <0.1g |
| Dietary Fiber | 0g0% | 8.6g31% | <0.1g |
| Sugars | 0g | 2.6g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.4mg2% | <0.1mg |
| Vitamin D | 0.70mcg3% | 0mcg0% | +0.70mcg |
| Vitamin E | 0.27mg2% | 35mg235% | <0.1mg |
| Vitamin K | 0mcg0% | 0mcg0% | â |
| Vitamin B6 | 0.26mg15% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0.95mcg40% | 0mcg0% | +0.95mcg |
| Folate | 1.0mcg0% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | 0.71mg59% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.19mg15% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 4.2mg26% | 8.3mg52% | <0.1mg |
| ðķMinerals | |||
| Sodium | 1240mg54% | 9.0mg0% | +1231mg |
| Calcium | 10mg1% | 78mg6% | <0.1mg |
| Iron | 0.79mg4% | 5.3mg29% | <0.1mg |
| Potassium | 311mg7% | 645mg14% | <0.1mg |
| Phosphorus | 157mg13% | 660mg53% | <0.1mg |
| Magnesium | 16mg4% | 325mg77% | <0.1mg |
| Zinc | 1.9mg17% | 5.0mg45% | <0.1mg |
| Copper | <0.1mg9% | 1.8mg200% | <0.1mg |
| Manganese | <0.1mg1% | 1.9mg85% | <0.1mg |
| Selenium | 20mcg36% | 53mcg96% | <0.1mcg |
ðŽNutritional Analysis
Calories: Ham Minced is significantly lower in calories at just 263 kcal per 100g compared to 584 kcal for Seeds Sunflower Seed Kernels â that's 122% fewer calories, making Ham Minced the better choice for calorie-conscious diets.
Protein: Seeds Sunflower Seed Kernels provides more protein with 20.8g versus 16.3g per 100g. In terms of protein-to-calorie efficiency, Ham Minced offers better value for building and maintaining muscle.
Fat: Ham Minced is the leaner option with 20.7g of total fat per 100g compared to 51.5g. Seeds Sunflower Seed Kernels has less saturated fat (4.46g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Seeds Sunflower Seed Kernels: 3mcg vs 0mcg), Vitamin C (Seeds Sunflower Seed Kernels: 1.4mg vs 0mg), Vitamin D (Ham Minced: 0.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 9mg), Manganese (Seeds Sunflower Seed Kernels: 1.95mg vs 0.031mg), Copper (Seeds Sunflower Seed Kernels: 1.8mg vs 0.08mg).
Diet Suitability: Ham Minced fits a low-carb or keto diet. Seeds Sunflower Seed Kernels fits a high-protein diet. Seeds Sunflower Seed Kernels fits a low-sodium diet. Seeds Sunflower Seed Kernels fits a high-fiber diet.