Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Rainbow trout
  5. Compare
  6. Rainbow trout vs. Ham

Rainbow trout vs. Ham — In-Depth Nutrition Comparison

Compare

The main differences between Rainbow trout and Ham

  • Rainbow trout has more Vitamin B12, Vitamin D, Vitamin B5, Vitamin E , Vitamin B3, and Vitamin A RAE, however, Ham has more Vitamin B1, Zinc, and Iron.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 152% higher.
  • Rainbow trout is lower in Sodium.

Food types used in this article are Fish, trout, rainbow, farmed, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Rainbow trout vs Ham infographic
Infographic link

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.
Rainbow trout
Rainbow trout
6
:
4
Ham
Ham
Contains more Calcium +212.5%
Contains more Magnesium +78.6%
Contains more Phosphorus +15.3%
Contains more Potassium +31.4%
Contains less Sodium -95.8%
Contains more Selenium +21%
Contains more Iron +377.4%
Contains more Zinc +540%
Contains more Copper +71.7%
Contains more Manganese +390.9%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +212.5%
Contains more Magnesium +78.6%
Contains more Phosphorus +15.3%
Contains more Potassium +31.4%
Contains less Sodium -95.8%
Contains more Selenium +21%
Contains more Iron +377.4%
Contains more Zinc +540%
Contains more Copper +71.7%
Contains more Manganese +390.9%

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.
Rainbow trout
Rainbow trout
9
:
3
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +836%
Contains more Vitamin D +1887.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +313.6%
Contains more Folate +266.7%
Contains more Vitamin B12 +561.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +528.3%
Contains more Vitamin B2 +124.4%
Contains more Vitamin B6 +17.6%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +836%
Contains more Vitamin D +1887.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +313.6%
Contains more Folate +266.7%
Contains more Vitamin B12 +561.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +528.3%
Contains more Vitamin B2 +124.4%
Contains more Vitamin B6 +17.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
3
Ham
Ham
Contains more Fats +11.8%
Contains more Carbs +∞%
Contains more Other +5362.5%
Equal in Protein - 20.93
Equal in Water - 67.67
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Ham
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 Fats +11.8%
Contains more Carbs +∞%
Contains more Other +5362.5%
Equal in Protein - 20.93
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
1
Ham
Ham
Contains less Saturated Fat -23.6%
Contains more Polyunsaturated fat +179.1%
Contains more Monounsaturated Fat +32.4%
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -23.6%
Contains more Polyunsaturated fat +179.1%
Contains more Monounsaturated Fat +32.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rainbow trout Ham
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Ham Opinion
Net carbs 0g 1.5g Ham
Protein 19.94g 20.93g Ham
Fats 6.18g 5.53g Rainbow trout
Carbs 0g 1.5g Ham
Calories 141kcal 145kcal Ham
Calcium 25mg 8mg Rainbow trout
Iron 0.31mg 1.48mg Ham
Magnesium 25mg 14mg Rainbow trout
Phosphorus 226mg 196mg Rainbow trout
Potassium 377mg 287mg Rainbow trout
Sodium 51mg 1203mg Rainbow trout
Zinc 0.45mg 2.88mg Ham
Copper 0.046mg 0.079mg Ham
Manganese 0.011mg 0.054mg Ham
Selenium 23.6µg 19.5µg Rainbow trout
Vitamin A 280IU 0IU Rainbow trout
Vitamin A RAE 84µg 0µg Rainbow trout
Vitamin E 2.34mg 0.25mg Rainbow trout
Vitamin D 635IU 32IU Rainbow trout
Vitamin D 15.9µg 0.8µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.754mg Ham
Vitamin B2 0.09mg 0.202mg Ham
Vitamin B3 5.567mg 4.023mg Rainbow trout
Vitamin B5 1.667mg 0.403mg Rainbow trout
Vitamin B6 0.34mg 0.4mg Ham
Folate 11µg 3µg Rainbow trout
Vitamin B12 4.3µg 0.65µg Rainbow trout
Vitamin K 0.1µg 0µg Rainbow trout
Tryptophan 0.234mg 0.251mg Ham
Threonine 0.915mg 0.931mg Ham
Isoleucine 0.962mg 0.918mg Rainbow trout
Leucine 1.696mg 1.661mg Rainbow trout
Lysine 1.916mg 1.775mg Rainbow trout
Methionine 0.618mg 0.553mg Rainbow trout
Phenylalanine 0.815mg 0.904mg Ham
Valine 1.075mg 0.908mg Rainbow trout
Histidine 0.614mg 0.75mg Ham
Cholesterol 59mg 53mg Ham
Trans Fat 0.047g Ham
Saturated Fat 1.383g 1.81g Rainbow trout
Omega-3 - DHA 0.516g 0g Rainbow trout
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DPA 0.091g 0g Rainbow trout
Monounsaturated Fat 1.979g 2.62g Ham
Polyunsaturated fat 1.507g 0.54g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
119%
Rainbow trout
45%
Ham
Minerals Daily Need Coverage Score
33%
Rainbow trout
55%
Ham

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1152mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.427g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 6mg)
Which food is cheaper?
Ham
Ham is cheaper (difference - $6.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.