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  6. Tuna Bluefin vs. Ham

Tuna Bluefin vs. Ham — In-Depth Nutrition Comparison

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Important differences between Tuna Bluefin and Ham

  • Tuna Bluefin has more Vitamin B12, Vitamin A RAE, Selenium, Vitamin B3, Vitamin B5, Phosphorus, and Magnesium, however, Ham has more Vitamin B1, and Zinc.
  • Tuna Bluefin's daily need coverage for Vitamin B12 is 426% more.
  • Tuna Bluefin is lower in Sodium.

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

Infographic

Tuna Bluefin 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.
Tuna Bluefin
Tuna Bluefin
7
:
3
Ham
Ham
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%
Contains more Iron +13%
Contains more Zinc +274%
Contains more Manganese +170%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
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%
Contains more Iron +13%
Contains more Zinc +274%
Contains more Manganese +170%

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.
Tuna Bluefin
Tuna Bluefin
6
:
5
Ham
Ham
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%
Contains more Vitamin B1 +171.2%
Contains more Folate +50%
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%
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 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%
Contains more Vitamin B1 +171.2%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
3
:
2
Ham
Ham
Contains more Protein +42.9%
Contains more Fats +13.6%
Contains more Carbs +∞%
Contains more Water +14.5%
Equal in Other - 4.37
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
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 Protein +42.9%
Contains more Fats +13.6%
Contains more Carbs +∞%
Contains more Water +14.5%
Equal in Other - 4.37

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.