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  6. Ham vs. Tuna Bluefin

Ham vs. Tuna Bluefin — In-Depth Nutrition Comparison

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Important differences between Ham and Tuna Bluefin

  • Ham has more Vitamin B1, and Zinc, however, Tuna Bluefin has more Vitamin B12, Vitamin A RAE, Selenium, Vitamin B3, Vitamin B5, Phosphorus, and Magnesium.
  • Tuna Bluefin's daily need coverage for Vitamin B12 is 426% more.
  • Ham has 24 times more Sodium than Tuna Bluefin. Ham has 1203mg of Sodium, while Tuna Bluefin has 50mg.

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

Infographic

Ham vs Tuna Bluefin 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
3
:
7
Tuna Bluefin
Tuna Bluefin
Contains more Iron +13%
Contains more Zinc +274%
Contains more Manganese +170%
Contains more Calcium +25%
Contains more Magnesium +357.1%
Contains more Phosphorus +66.3%
Contains more Potassium +12.5%
Contains less Sodium -95.8%
Contains more Copper +39.2%
Contains more Selenium +140%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Contains more Iron +13%
Contains more Zinc +274%
Contains more Manganese +170%
Contains more Calcium +25%
Contains more Magnesium +357.1%
Contains more Phosphorus +66.3%
Contains more Potassium +12.5%
Contains less Sodium -95.8%
Contains more Copper +39.2%
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
Ham
5
:
6
Tuna Bluefin
Tuna Bluefin
Contains more Vitamin B1 +171.2%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B3 +162%
Contains more Vitamin B5 +240%
Contains more Vitamin B6 +31.3%
Contains more Vitamin B12 +1573.8%
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%
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin B1 +171.2%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B3 +162%
Contains more Vitamin B5 +240%
Contains more Vitamin B6 +31.3%
Contains more Vitamin B12 +1573.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
:
3
Tuna Bluefin
Tuna Bluefin
Contains more Carbs +∞%
Contains more Water +14.5%
Contains more Protein +42.9%
Contains more Fats +13.6%
Equal in Other - 4.72
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
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Carbs +∞%
Contains more Water +14.5%
Contains more Protein +42.9%
Contains more Fats +13.6%
Equal in Other - 4.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Tuna Bluefin
Tuna Bluefin
Contains more Monounsaturated Fat +27.6%
Contains less Saturated Fat -10.9%
Contains more Polyunsaturated fat +241.5%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains more Monounsaturated Fat +27.6%
Contains less Saturated Fat -10.9%
Contains more Polyunsaturated fat +241.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Tuna Bluefin
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Tuna Bluefin Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 29.91g Tuna Bluefin
Fats 5.53g 6.28g Tuna Bluefin
Carbs 1.5g 0g Ham
Calories 145kcal 184kcal Tuna Bluefin
Calcium 8mg 10mg Tuna Bluefin
Iron 1.48mg 1.31mg Ham
Magnesium 14mg 64mg Tuna Bluefin
Phosphorus 196mg 326mg Tuna Bluefin
Potassium 287mg 323mg Tuna Bluefin
Sodium 1203mg 50mg Tuna Bluefin
Zinc 2.88mg 0.77mg Ham
Copper 0.079mg 0.11mg Tuna Bluefin
Manganese 0.054mg 0.02mg Ham
Selenium 19.5µg 46.8µg Tuna Bluefin
Vitamin A 0IU 2520IU Tuna Bluefin
Vitamin A RAE 0µg 757µg Tuna Bluefin
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.278mg Ham
Vitamin B2 0.202mg 0.306mg Tuna Bluefin
Vitamin B3 4.023mg 10.54mg Tuna Bluefin
Vitamin B5 0.403mg 1.37mg Tuna Bluefin
Vitamin B6 0.4mg 0.525mg Tuna Bluefin
Folate 3µg 2µg Ham
Vitamin B12 0.65µg 10.88µg Tuna Bluefin
Tryptophan 0.251mg 0.335mg Tuna Bluefin
Threonine 0.931mg 1.311mg Tuna Bluefin
Isoleucine 0.918mg 1.378mg Tuna Bluefin
Leucine 1.661mg 2.431mg Tuna Bluefin
Lysine 1.775mg 2.747mg Tuna Bluefin
Methionine 0.553mg 0.885mg Tuna Bluefin
Phenylalanine 0.904mg 1.168mg Tuna Bluefin
Valine 0.908mg 1.541mg Tuna Bluefin
Histidine 0.75mg 0.88mg Tuna Bluefin
Cholesterol 53mg 49mg Tuna Bluefin
Saturated Fat 1.81g 1.612g Tuna Bluefin
Omega-3 - DHA 0g 1.141g Tuna Bluefin
Omega-3 - EPA 0g 0.363g Tuna Bluefin
Omega-3 - DPA 0g 0.16g Tuna Bluefin
Monounsaturated Fat 2.62g 2.053g Ham
Polyunsaturated fat 0.54g 1.844g Tuna Bluefin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Tuna Bluefin
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
45%
Ham
171%
Tuna Bluefin
Minerals Daily Need Coverage Score
55%
Ham
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna Bluefin
Tuna Bluefin contains less Sodium (difference - 1153mg)
Which food is lower in Cholesterol?
Tuna Bluefin
Tuna Bluefin is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Tuna Bluefin
Tuna Bluefin is lower in Saturated Fat (difference - 0.198g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $6.5)
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.