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  6. Salmon vs. Ham

Salmon vs. Ham — In-Depth Nutrition Comparison

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Differences between Salmon and Ham

  • Salmon has more Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B5, and Vitamin B6, while Ham has more Vitamin B1, Zinc, and Iron.
  • Salmon's daily need coverage for Vitamin B12 is 90% higher.
  • Ham contains 16 times less Vitamin D than Salmon. Salmon contains 526IU of Vitamin D, while Ham contains 32IU.
  • The amount of Sodium in Salmon is lower.

The food types used in this comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Salmon 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.
Salmon
Salmon
6
:
4
Ham
Ham
Contains more Calcium +87.5%
Contains more Magnesium +114.3%
Contains more Phosphorus +28.6%
Contains more Potassium +33.8%
Contains less Sodium -94.9%
Contains more Selenium +112.3%
Contains more Iron +335.3%
Contains more Zinc +569.8%
Contains more Copper +61.2%
Contains more Manganese +237.5%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +87.5%
Contains more Magnesium +114.3%
Contains more Phosphorus +28.6%
Contains more Potassium +33.8%
Contains less Sodium -94.9%
Contains more Selenium +112.3%
Contains more Iron +335.3%
Contains more Zinc +569.8%
Contains more Copper +61.2%
Contains more Manganese +237.5%

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.
Salmon
Salmon
10
:
2
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +356%
Contains more Vitamin D +1537.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +266%
Contains more Vitamin B6 +61.8%
Contains more Folate +1033.3%
Contains more Vitamin B12 +330.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +121.8%
Contains more Vitamin B2 +49.6%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 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 +356%
Contains more Vitamin D +1537.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +266%
Contains more Vitamin B6 +61.8%
Contains more Folate +1033.3%
Contains more Vitamin B12 +330.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +121.8%
Contains more Vitamin B2 +49.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
3
Ham
Ham
Contains more Fats +123.3%
Contains more Carbs +∞%
Contains more Other +446.3%
Equal in Protein - 20.93
Equal in Water - 67.67
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +123.3%
Contains more Carbs +∞%
Contains more Other +446.3%
Equal in Protein - 20.93
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +59.6%
Contains more Polyunsaturated fat +743.1%
Contains less Saturated Fat -24.5%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +59.6%
Contains more Polyunsaturated fat +743.1%
Contains less Saturated Fat -24.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Ham
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Salmon Ham Opinion
Net carbs 0g 1.5g Ham
Protein 22.1g 20.93g Salmon
Fats 12.35g 5.53g Salmon
Carbs 0g 1.5g Ham
Calories 206kcal 145kcal Salmon
Calcium 15mg 8mg Salmon
Iron 0.34mg 1.48mg Ham
Magnesium 30mg 14mg Salmon
Phosphorus 252mg 196mg Salmon
Potassium 384mg 287mg Salmon
Sodium 61mg 1203mg Salmon
Zinc 0.43mg 2.88mg Ham
Copper 0.049mg 0.079mg Ham
Manganese 0.016mg 0.054mg Ham
Selenium 41.4µg 19.5µg Salmon
Vitamin A 230IU 0IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 0.25mg Salmon
Vitamin D 526IU 32IU Salmon
Vitamin D 13.1µg 0.8µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.754mg Ham
Vitamin B2 0.135mg 0.202mg Ham
Vitamin B3 8.045mg 4.023mg Salmon
Vitamin B5 1.475mg 0.403mg Salmon
Vitamin B6 0.647mg 0.4mg Salmon
Folate 34µg 3µg Salmon
Vitamin B12 2.8µg 0.65µg Salmon
Vitamin K 0.1µg 0µg Salmon
Tryptophan 0.248mg 0.251mg Ham
Threonine 0.969mg 0.931mg Salmon
Isoleucine 1.018mg 0.918mg Salmon
Leucine 1.796mg 1.661mg Salmon
Lysine 2.03mg 1.775mg Salmon
Methionine 0.654mg 0.553mg Salmon
Phenylalanine 0.863mg 0.904mg Ham
Valine 1.139mg 0.908mg Salmon
Histidine 0.651mg 0.75mg Ham
Cholesterol 63mg 53mg Ham
Saturated Fat 2.397g 1.81g Ham
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 2.62g Salmon
Polyunsaturated fat 4.553g 0.54g Salmon

Which food is preferable for your diet?

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

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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
110%
Salmon
45%
Ham
Minerals Daily Need Coverage Score
44%
Salmon
55%
Ham

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 1142mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.587g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $12.5)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.