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  6. Alaska pollock vs. Ham

Alaska pollock vs. Ham — In-Depth Nutrition Comparison

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Differences between Alaska pollock and Ham

  • Alaska pollock has more Vitamin B12, Selenium, Magnesium, and Phosphorus, while Ham has more Vitamin B1, Zinc, and Iron.
  • Alaska pollock's daily need coverage for Vitamin B12 is 125% higher.
  • Ham contains 6 times less Magnesium than Alaska pollock. Alaska pollock contains 81mg of Magnesium, while Ham contains 14mg.
  • The amount of Cholesterol in Ham is lower.

The food types used in this comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Alaska pollock 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.
Alaska pollock
Alaska pollock
6
:
4
Ham
Ham
Contains more Calcium +800%
Contains more Magnesium +478.6%
Contains more Phosphorus +36.2%
Contains more Potassium +49.8%
Contains less Sodium -65.2%
Contains more Selenium +126.2%
Contains more Iron +164.3%
Contains more Zinc +405.3%
Contains more Copper +31.7%
Contains more Manganese +200%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +800%
Contains more Magnesium +478.6%
Contains more Phosphorus +36.2%
Contains more Potassium +49.8%
Contains less Sodium -65.2%
Contains more Selenium +126.2%
Contains more Iron +164.3%
Contains more Zinc +405.3%
Contains more Copper +31.7%
Contains more Manganese +200%

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.
Alaska pollock
Alaska pollock
7
:
3
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +12%
Contains more Vitamin D +62.5%
Contains more Vitamin B2 +10.4%
Contains more Vitamin B12 +463.1%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1296.3%
Contains more Vitamin B6 +21.6%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B3 - 4.023
Equal in Vitamin B5 - 0.403
Equal in Folate - 3
Alaska pollock
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% 39% 0% 14% 52% 75% 26% 76% 3% 458% 1%
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 E +12%
Contains more Vitamin D +62.5%
Contains more Vitamin B2 +10.4%
Contains more Vitamin B12 +463.1%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1296.3%
Contains more Vitamin B6 +21.6%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B3 - 4.023
Equal in Vitamin B5 - 0.403
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
3
Ham
Ham
Contains more Protein +12.2%
Contains more Fats +368.6%
Contains more Carbs +∞%
Contains more Other +158.6%
Equal in Water - 67.67
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 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 +12.2%
Contains more Fats +368.6%
Contains more Carbs +∞%
Contains more Other +158.6%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
1
Ham
Ham
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +1855.2%
Equal in Polyunsaturated fat - 0.54
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +1855.2%
Equal in Polyunsaturated fat - 0.54

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Ham Opinion
Net carbs 0g 1.5g Ham
Protein 23.48g 20.93g Alaska pollock
Fats 1.18g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 111kcal 145kcal Ham
Calcium 72mg 8mg Alaska pollock
Iron 0.56mg 1.48mg Ham
Magnesium 81mg 14mg Alaska pollock
Phosphorus 267mg 196mg Alaska pollock
Potassium 430mg 287mg Alaska pollock
Sodium 419mg 1203mg Alaska pollock
Zinc 0.57mg 2.88mg Ham
Copper 0.06mg 0.079mg Ham
Manganese 0.018mg 0.054mg Ham
Selenium 44.1µg 19.5µg Alaska pollock
Vitamin A 51IU 0IU Alaska pollock
Vitamin A RAE 17µg 0µg Alaska pollock
Vitamin E 0.28mg 0.25mg Alaska pollock
Vitamin D 51IU 32IU Alaska pollock
Vitamin D 1.3µg 0.8µg Alaska pollock
Vitamin B1 0.054mg 0.754mg Ham
Vitamin B2 0.223mg 0.202mg Alaska pollock
Vitamin B3 3.949mg 4.023mg Ham
Vitamin B5 0.432mg 0.403mg Alaska pollock
Vitamin B6 0.329mg 0.4mg Ham
Folate 3µg 3µg
Vitamin B12 3.66µg 0.65µg Alaska pollock
Vitamin K 0.1µg 0µg Alaska pollock
Tryptophan 0.263mg 0.251mg Alaska pollock
Threonine 1.029mg 0.931mg Alaska pollock
Isoleucine 1.082mg 0.918mg Alaska pollock
Leucine 1.908mg 1.661mg Alaska pollock
Lysine 2.157mg 1.775mg Alaska pollock
Methionine 0.696mg 0.553mg Alaska pollock
Phenylalanine 0.917mg 0.904mg Alaska pollock
Valine 1.21mg 0.908mg Alaska pollock
Histidine 0.691mg 0.75mg Ham
Cholesterol 86mg 53mg Ham
Saturated Fat 0.159g 1.81g Alaska pollock
Omega-3 - DHA 0.423g 0g Alaska pollock
Omega-3 - EPA 0.086g 0g Alaska pollock
Omega-3 - DPA 0.027g 0g Alaska pollock
Monounsaturated Fat 0.134g 2.62g Ham
Polyunsaturated fat 0.583g 0.54g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock 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
62%
Alaska pollock
45%
Ham
Minerals Daily Need Coverage Score
59%
Alaska pollock
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Ham
Ham is cheaper (difference - $6.5)
Which food contains less Sodium?
Alaska pollock
Alaska pollock contains less Sodium (difference - 784mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.651g)
Which food is richer in vitamins?
Alaska pollock
Alaska pollock 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)
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.

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. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.