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Tuna vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between Tuna and Ham

  • Tuna has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Vitamin D, however, Ham is higher in Vitamin B1, and Zinc.
  • Tuna covers your daily Selenium needs 161% more than Ham.
  • Ham contains 5 times less Vitamin B3 than Tuna. Tuna contains 22.07mg of Vitamin B3, while Ham contains 4.023mg.
  • Tuna has less Saturated Fat.

Food varieties used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Tuna vs Ham 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.
Tuna
5
:
5
Ham
Contains more Magnesium +200%
Contains more Phosphorus +69.9%
Contains more Potassium +83.6%
Contains less Sodium -95.5%
Contains more Selenium +454.9%
Contains more Calcium +100%
Contains more Iron +60.9%
Contains more Zinc +540%
Contains more Copper +83.7%
Contains more Manganese +315.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Magnesium +200%
Contains more Phosphorus +69.9%
Contains more Potassium +83.6%
Contains less Sodium -95.5%
Contains more Selenium +454.9%
Contains more Calcium +100%
Contains more Iron +60.9%
Contains more Zinc +540%
Contains more Copper +83.7%
Contains more Manganese +315.4%

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
7
:
4
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +16%
Contains more Vitamin D +150%
Contains more Vitamin B3 +448.6%
Contains more Vitamin B6 +159.5%
Contains more Vitamin B12 +261.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +462.7%
Contains more Vitamin B2 +47.4%
Contains more Vitamin B5 +20.7%
Contains more Folate +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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 +16%
Contains more Vitamin D +150%
Contains more Vitamin B3 +448.6%
Contains more Vitamin B6 +159.5%
Contains more Vitamin B12 +261.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +462.7%
Contains more Vitamin B2 +47.4%
Contains more Vitamin B5 +20.7%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
3
Ham
Contains more Protein +39.3%
Contains more Fats +837.3%
Contains more Carbs +∞%
Contains more Other +241.4%
Equal in Water - 67.67
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
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 +39.3%
Contains more Fats +837.3%
Contains more Carbs +∞%
Contains more Other +241.4%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
:
2
Ham
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +1798.6%
Contains more Polyunsaturated fat +208.6%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +1798.6%
Contains more Polyunsaturated fat +208.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Ham
Lower in Sodium 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Ham Opinion
Net carbs 0g 1.5g Ham
Protein 29.15g 20.93g Tuna
Fats 0.59g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 130kcal 145kcal Ham
Calcium 4mg 8mg Ham
Iron 0.92mg 1.48mg Ham
Magnesium 42mg 14mg Tuna
Phosphorus 333mg 196mg Tuna
Potassium 527mg 287mg Tuna
Sodium 54mg 1203mg Tuna
Zinc 0.45mg 2.88mg Ham
Copper 0.043mg 0.079mg Ham
Manganese 0.013mg 0.054mg Ham
Selenium 108.2µg 19.5µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.25mg Tuna
Vitamin D 82IU 32IU Tuna
Vitamin D 2µg 0.8µg Tuna
Vitamin B1 0.134mg 0.754mg Ham
Vitamin B2 0.137mg 0.202mg Ham
Vitamin B3 22.07mg 4.023mg Tuna
Vitamin B5 0.334mg 0.403mg Ham
Vitamin B6 1.038mg 0.4mg Tuna
Folate 2µg 3µg Ham
Vitamin B12 2.35µg 0.65µg Tuna
Vitamin K 0.1µg 0µg Tuna
Tryptophan 0.313mg 0.251mg Tuna
Threonine 1.224mg 0.931mg Tuna
Isoleucine 1.287mg 0.918mg Tuna
Leucine 2.27mg 1.661mg Tuna
Lysine 2.565mg 1.775mg Tuna
Methionine 0.827mg 0.553mg Tuna
Phenylalanine 1.091mg 0.904mg Tuna
Valine 1.438mg 0.908mg Tuna
Histidine 0.822mg 0.75mg Tuna
Cholesterol 47mg 53mg Tuna
Trans Fat 0.02g Ham
Saturated Fat 0.205g 1.81g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 2.62g Ham
Polyunsaturated fat 0.175g 0.54g Ham
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
45%
Ham
Minerals Daily Need Coverage Score
88%
Tuna
55%
Ham

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1149mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.605g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.5)
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.