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Mackerel vs Ham - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 3247mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.338g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $6.5)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Ham
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mackerel Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
131
Mackerel
32
Ham
Mineral Summary Score
100
Mackerel
43
Ham

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Ham
Contains more Calcium +725%
Contains more Potassium +81.2%
Contains more Magnesium +328.6%
Contains more Copper +26.6%
Contains more Phosphorus +29.6%
Contains more Zinc +161.8%
Contains less Sodium -73%
Equal in Iron - 1.48
Contains more Calcium +725%
Contains more Potassium +81.2%
Contains more Magnesium +328.6%
Contains more Copper +26.6%
Contains more Phosphorus +29.6%
Contains more Zinc +161.8%
Contains less Sodium -73%
Equal in Iron - 1.48

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Ham
Contains more Vitamin D +3043.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +852%
Contains more Vitamin B12 +1746.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +21.9%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4
Contains more Vitamin D +3043.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +852%
Contains more Vitamin B12 +1746.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +21.9%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Mackerel
126%
Ham
Carbohydrates
0%
Mackerel
2%
Ham
Fats
116%
Mackerel
26%
Ham

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Ham Opinion
Calories 305 145 Mackerel
Protein 18.5 20.93 Ham
Fats 25.1 5.53 Mackerel
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 95 53 Ham
Vitamin D 1006 32 Mackerel
Iron 1.4 1.48 Ham
Calcium 66 8 Mackerel
Potassium 520 287 Mackerel
Magnesium 60 14 Mackerel
Sugars 0 0
Fiber 0 0
Copper 0.1 0.079 Mackerel
Zinc 1.1 2.88 Ham
Starch
Phosphorus 254 196 Mackerel
Sodium 4450 1203 Ham
Vitamin A 157 0 Mackerel
Vitamin E 2.38 0.25 Mackerel
Vitamin D 25.2 0.8 Mackerel
Vitamin B1 0.02 0.754 Ham
Vitamin B2 0.19 0.202 Ham
Vitamin B3 3.3 4.023 Ham
Vitamin B5 0.403 Ham
Vitamin B6 0.41 0.4 Mackerel
Vitamin B12 12 0.65 Mackerel
Vitamin K 7.8 0 Mackerel
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.148 1.81 Ham
Monounsaturated Fat 8.32 2.62 Mackerel
Polyunsaturated fat 6.21 0.54 Mackerel
Tryptophan 0.251 Ham
Threonine 0.931 Ham
Isoleucine 0.918 Ham
Leucine 1.661 Ham
Lysine 1.775 Ham
Methionine 0.553 Ham
Phenylalanine 0.904 Ham
Valine 0.908 Ham
Histidine 0.75 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.