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  6. Ham vs. Caviar

Ham vs. Caviar — In-Depth Nutrition Comparison

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What are the main differences between Ham and Caviar?

  • Ham is richer in Vitamin B1, yet Caviar is richer in Vitamin B12, Iron, Selenium, Choline, Magnesium, Vitamin B5, Vitamin B2, and Vitamin A RAE.
  • Caviar's daily need coverage for Vitamin B12 is 806% higher.
  • Ham has 4 times more Vitamin B1 than Caviar. Ham has 0.754mg of Vitamin B1, while Caviar has 0.19mg.
  • Ham contains less Cholesterol.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, caviar, black and red, granular types in this comparison.

Infographic

Ham vs Caviar 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.
Ham
Ham
4
:
6
Caviar
Caviar
Contains more Potassium +58.6%
Contains less Sodium -19.8%
Contains more Zinc +203.2%
Contains more Calcium +3337.5%
Contains more Iron +702.7%
Contains more Magnesium +2042.9%
Contains more Phosphorus +81.6%
Contains more Copper +39.2%
Contains more Selenium +235.9%
Equal in Manganese - 0.05
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Caviar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
Contains more Potassium +58.6%
Contains less Sodium -19.8%
Contains more Zinc +203.2%
Contains more Calcium +3337.5%
Contains more Iron +702.7%
Contains more Magnesium +2042.9%
Contains more Phosphorus +81.6%
Contains more Copper +39.2%
Contains more Selenium +235.9%
Equal in Manganese - 0.05

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
Ham
3
:
8
Caviar
Caviar
Contains more Vitamin B1 +296.8%
Contains more Vitamin B3 +3252.5%
Contains more Vitamin B6 +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +656%
Contains more Vitamin D +262.5%
Contains more Vitamin B2 +206.9%
Contains more Vitamin B5 +768.5%
Contains more Folate +1566.7%
Contains more Vitamin B12 +2976.9%
Contains more Vitamin K +∞%
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%
Caviar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
Contains more Vitamin B1 +296.8%
Contains more Vitamin B3 +3252.5%
Contains more Vitamin B6 +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +656%
Contains more Vitamin D +262.5%
Contains more Vitamin B2 +206.9%
Contains more Vitamin B5 +768.5%
Contains more Folate +1566.7%
Contains more Vitamin B12 +2976.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
1
:
4
Caviar
Caviar
Contains more Water +42.5%
Contains more Protein +17.5%
Contains more Fats +223.7%
Contains more Carbs +166.7%
Contains more Other +37.3%
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
Caviar
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more Water +42.5%
Contains more Protein +17.5%
Contains more Fats +223.7%
Contains more Carbs +166.7%
Contains more Other +37.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Caviar
Caviar
Contains less Saturated Fat -55.4%
Contains more Monounsaturated Fat +76.8%
Contains more Polyunsaturated fat +1271.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Caviar
25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g
Contains less Saturated Fat -55.4%
Contains more Monounsaturated Fat +76.8%
Contains more Polyunsaturated fat +1271.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Caviar Opinion
Net carbs 1.5g 4g Caviar
Protein 20.93g 24.6g Caviar
Fats 5.53g 17.9g Caviar
Carbs 1.5g 4g Caviar
Calories 145kcal 264kcal Caviar
Calcium 8mg 275mg Caviar
Iron 1.48mg 11.88mg Caviar
Magnesium 14mg 300mg Caviar
Phosphorus 196mg 356mg Caviar
Potassium 287mg 181mg Ham
Sodium 1203mg 1500mg Ham
Zinc 2.88mg 0.95mg Ham
Copper 0.079mg 0.11mg Caviar
Manganese 0.054mg 0.05mg Ham
Selenium 19.5µg 65.5µg Caviar
Vitamin A 0IU 905IU Caviar
Vitamin A RAE 0µg 271µg Caviar
Vitamin E 0.25mg 1.89mg Caviar
Vitamin D 32IU 117IU Caviar
Vitamin D 0.8µg 2.9µg Caviar
Vitamin B1 0.754mg 0.19mg Ham
Vitamin B2 0.202mg 0.62mg Caviar
Vitamin B3 4.023mg 0.12mg Ham
Vitamin B5 0.403mg 3.5mg Caviar
Vitamin B6 0.4mg 0.32mg Ham
Folate 3µg 50µg Caviar
Vitamin B12 0.65µg 20µg Caviar
Vitamin K 0µg 0.6µg Caviar
Tryptophan 0.251mg 0.323mg Caviar
Threonine 0.931mg 1.263mg Caviar
Isoleucine 0.918mg 1.035mg Caviar
Leucine 1.661mg 2.133mg Caviar
Lysine 1.775mg 1.834mg Caviar
Methionine 0.553mg 0.646mg Caviar
Phenylalanine 0.904mg 1.071mg Caviar
Valine 0.908mg 1.263mg Caviar
Histidine 0.75mg 0.649mg Ham
Cholesterol 53mg 588mg Ham
Saturated Fat 1.81g 4.06g Ham
Omega-3 - DHA 0g 3.8g Caviar
Omega-3 - EPA 0g 2.741g Caviar
Omega-3 - DPA 0g 0.229g Caviar
Monounsaturated Fat 2.62g 4.631g Caviar
Polyunsaturated fat 0.54g 7.405g Caviar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Caviar
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
266%
Caviar
Minerals Daily Need Coverage Score
55%
Ham
153%
Caviar

Comparison summary

Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 297mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 535mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.25g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $99.5)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
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)

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.