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Rainbow trout vs Ham - In-Depth Nutrition Comparison

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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 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 minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
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 Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rainbow trout 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
82
Rainbow trout
32
Ham
Mineral Summary Score
19
Rainbow trout
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 +212.5%
Contains more Potassium +31.4%
Contains more Magnesium +78.6%
Contains more Phosphorus +15.3%
Contains less Sodium -95.8%
Contains more Iron +377.4%
Contains more Copper +71.7%
Contains more Zinc +540%
Contains more Calcium +212.5%
Contains more Potassium +31.4%
Contains more Magnesium +78.6%
Contains more Phosphorus +15.3%
Contains less Sodium -95.8%
Contains more Iron +377.4%
Contains more Copper +71.7%
Contains more Zinc +540%

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
:
3
Ham
Contains more Vitamin C +∞%
Contains more Vitamin D +1884.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +836%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +313.6%
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%
Contains more Vitamin C +∞%
Contains more Vitamin D +1884.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +836%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +313.6%
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%

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
120%
Rainbow trout
126%
Ham
Carbohydrates
0%
Rainbow trout
2%
Ham
Fats
29%
Rainbow trout
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 Rainbow trout Ham Opinion
Calories 141 145 Ham
Protein 19.94 20.93 Ham
Fats 6.18 5.53 Rainbow trout
Vitamin C 2.9 0 Rainbow trout
Carbs 0 1.5 Ham
Cholesterol 59 53 Ham
Vitamin D 635 32 Rainbow trout
Iron 0.31 1.48 Ham
Calcium 25 8 Rainbow trout
Potassium 377 287 Rainbow trout
Magnesium 25 14 Rainbow trout
Sugars 0 0
Fiber 0 0
Copper 0.046 0.079 Ham
Zinc 0.45 2.88 Ham
Starch
Phosphorus 226 196 Rainbow trout
Sodium 51 1203 Rainbow trout
Vitamin A 280 0 Rainbow trout
Vitamin E 2.34 0.25 Rainbow trout
Vitamin D 15.9 0.8 Rainbow trout
Vitamin B1 0.12 0.754 Ham
Vitamin B2 0.09 0.202 Ham
Vitamin B3 5.567 4.023 Rainbow trout
Vitamin B5 1.667 0.403 Rainbow trout
Vitamin B6 0.34 0.4 Ham
Vitamin B12 4.3 0.65 Rainbow trout
Vitamin K 0.1 0 Rainbow trout
Folic acid (B9) 0 0
Trans Fat 0.047 Ham
Saturated Fat 1.383 1.81 Rainbow trout
Monounsaturated Fat 1.979 2.62 Ham
Polyunsaturated fat 1.507 0.54 Rainbow trout
Tryptophan 0.234 0.251 Ham
Threonine 0.915 0.931 Ham
Isoleucine 0.962 0.918 Rainbow trout
Leucine 1.696 1.661 Rainbow trout
Lysine 1.916 1.775 Rainbow trout
Methionine 0.618 0.553 Rainbow trout
Phenylalanine 0.815 0.904 Ham
Valine 1.075 0.908 Rainbow trout
Histidine 0.614 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.