Pollock vs. Ham — In-Depth Nutrition Comparison
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Differences between pollock and ham
- Pollock has more vitamin B12, selenium, magnesium, and phosphorus, while ham has more vitamin B1, zinc, and iron.
- Pollock's daily need coverage for vitamin B12 is 125% higher.
- Ham contains 6 times less magnesium than pollock. 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.
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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.
| Contains more MagnesiumMagnesium | +478.6% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +49.8% |
| Contains more PhosphorusPhosphorus | +36.2% |
| Contains less SodiumSodium | -65.2% |
| Contains more SeleniumSelenium | +126.2% |
| Contains more IronIron | +164.3% |
| Contains more CopperCopper | +31.7% |
| Contains more ZincZinc | +405.3% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +12% |
| Contains more Vitamin DVitamin D | +62.5% |
| Contains more Vitamin B12Vitamin B12 | +463.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1296.3% |
| Contains more Vitamin B6Vitamin B6 | +21.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.2% |
| Contains more FatsFats | +368.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +158.6% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Mono. FatMonounsaturated fat | +1855.2% |
~equal in
Polyunsaturated fat
~0.54g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 3.66µg | 0.65µg | 125% |
| Vitamin B1 | 0.054mg | 0.754mg | 58% |
| Selenium | 44.1µg | 19.5µg | 45% |
| Sodium | 419mg | 1203mg | 34% |
| Zinc | 0.57mg | 2.88mg | 21% |
| Magnesium | 81mg | 14mg | 16% |
| Iron | 0.56mg | 1.48mg | 12% |
| Cholesterol | 86mg | 53mg | 11% |
| Phosphorus | 267mg | 196mg | 10% |
| Saturated fat | 0.159g | 1.81g | 8% |
| Fats | 1.18g | 5.53g | 7% |
| Calcium | 72mg | 8mg | 6% |
| Monounsaturated fat | 0.134g | 2.62g | 6% |
| Vitamin B6 | 0.329mg | 0.4mg | 5% |
| Protein | 23.48g | 20.93g | 5% |
| Potassium | 430mg | 287mg | 4% |
| Vitamin D | 1.3µg | 0.8µg | 3% |
| Vitamin B2 | 0.223mg | 0.202mg | 2% |
| Calories | 111kcal | 145kcal | 2% |
| Copper | 0.06mg | 0.079mg | 2% |
| Manganese | 0.018mg | 0.054mg | 2% |
| Vitamin A | 17µg | 0µg | 2% |
| Vitamin D | 51IU | 32IU | 2% |
| Vitamin B5 | 0.432mg | 0.403mg | 1% |
| Choline | 91.6mg | 85.1mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Vitamin E | 0.28mg | 0.25mg | 0% |
| Vitamin B3 | 3.949mg | 4.023mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Folate | 3µg | 3µg | 0% |
| Polyunsaturated fat | 0.583g | 0.54g | 0% |
| Tryptophan | 0.263mg | 0.251mg | 0% |
| Threonine | 1.029mg | 0.931mg | 0% |
| Isoleucine | 1.082mg | 0.918mg | 0% |
| Leucine | 1.908mg | 1.661mg | 0% |
| Lysine | 2.157mg | 1.775mg | 0% |
| Methionine | 0.696mg | 0.553mg | 0% |
| Phenylalanine | 0.917mg | 0.904mg | 0% |
| Valine | 1.21mg | 0.908mg | 0% |
| Histidine | 0.691mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.086g | 0g | N/A |
| Omega-3 - DHA | 0.423g | 0g | N/A |
| Omega-3 - DPA | 0.027g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
60%
44%
Minerals Daily Need Coverage Score
59%
55%
Comparison summary
Which food contains less Sodium?
Pollock contains less Sodium (difference - 784mg)
Which food is lower in Saturated fat?
Pollock is lower in Saturated fat (difference - 1.651g)
Which food is richer in vitamins?
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Ham is cheaper (difference - $6.5)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.