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Ham vs. Bass — In-Depth Nutrition Comparison

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Important differences between Ham and Bass

  • Ham has more Vitamin B1, Zinc, Vitamin B2, and Vitamin B3, however, Bass has more Vitamin B12, Selenium, Vitamin B5, and Magnesium.
  • Bass's daily need coverage for Vitamin B12 is 157% more.
  • Ham has 14 times more Sodium than Bass. Ham has 1203mg of Sodium, while Bass has 88mg.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, bass, striped, cooked, dry heat.

Infographic

Ham vs Bass infographic
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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.
Ham
4
:
6
Bass
Contains more Iron +37%
Contains more Zinc +464.7%
Contains more Copper +97.5%
Contains more Manganese +184.2%
Contains more Calcium +137.5%
Contains more Magnesium +264.3%
Contains more Phosphorus +29.6%
Contains more Potassium +14.3%
Contains less Sodium -92.7%
Contains more Selenium +140%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Contains more Iron +37%
Contains more Zinc +464.7%
Contains more Copper +97.5%
Contains more Manganese +184.2%
Contains more Calcium +137.5%
Contains more Magnesium +264.3%
Contains more Phosphorus +29.6%
Contains more Potassium +14.3%
Contains less Sodium -92.7%
Contains more Selenium +140%

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.
Ham
7
:
4
Bass
Contains more Vitamin B1 +555.7%
Contains more Vitamin B2 +445.9%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B6 +15.6%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +114.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +578.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
Contains more Vitamin B1 +555.7%
Contains more Vitamin B2 +445.9%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B6 +15.6%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +114.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +578.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
2
Bass
Contains more Fats +84.9%
Contains more Carbs +∞%
Contains more Other +375%
Equal in Protein - 22.73
Equal in Water - 73.36
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more Fats +84.9%
Contains more Carbs +∞%
Contains more Other +375%
Equal in Protein - 22.73
Equal in Water - 73.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
2
Bass
Contains more Monounsaturated Fat +209.7%
Contains less Saturated Fat -64.1%
Contains more Polyunsaturated fat +86.1%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Contains more Monounsaturated Fat +209.7%
Contains less Saturated Fat -64.1%
Contains more Polyunsaturated fat +86.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Bass Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 22.73g Bass
Fats 5.53g 2.99g Ham
Carbs 1.5g 0g Ham
Calories 145kcal 124kcal Ham
Calcium 8mg 19mg Bass
Iron 1.48mg 1.08mg Ham
Magnesium 14mg 51mg Bass
Phosphorus 196mg 254mg Bass
Potassium 287mg 328mg Bass
Sodium 1203mg 88mg Bass
Zinc 2.88mg 0.51mg Ham
Copper 0.079mg 0.04mg Ham
Manganese 0.054mg 0.019mg Ham
Selenium 19.5µg 46.8µg Bass
Vitamin A 0IU 104IU Bass
Vitamin A RAE 0µg 31µg Bass
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.115mg Ham
Vitamin B2 0.202mg 0.037mg Ham
Vitamin B3 4.023mg 2.558mg Ham
Vitamin B5 0.403mg 0.865mg Bass
Vitamin B6 0.4mg 0.346mg Ham
Folate 3µg 10µg Bass
Vitamin B12 0.65µg 4.41µg Bass
Tryptophan 0.251mg 0.255mg Bass
Threonine 0.931mg 0.997mg Bass
Isoleucine 0.918mg 1.047mg Bass
Leucine 1.661mg 1.848mg Bass
Lysine 1.775mg 2.088mg Bass
Methionine 0.553mg 0.673mg Bass
Phenylalanine 0.904mg 0.887mg Ham
Valine 0.908mg 1.171mg Bass
Histidine 0.75mg 0.669mg Ham
Cholesterol 53mg 103mg Ham
Saturated Fat 1.81g 0.65g Bass
Omega-3 - DHA 0g 0.75g Bass
Omega-3 - EPA 0g 0.217g Bass
Monounsaturated Fat 2.62g 0.846g Ham
Polyunsaturated fat 0.54g 1.005g Bass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Bass
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
45%
Ham
65%
Bass
Minerals Daily Need Coverage Score
55%
Ham
52%
Bass

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 50mg)
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bass
Bass contains less Sodium (difference - 1115mg)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 1.16g)
Which food is cheaper?
Bass
Bass is cheaper (difference - $0.5)
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.
Which food is richer in vitamins?
?
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.