Cod vs. Ham — In-Depth Nutrition Comparison
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How are cod and ham different?
- Cod is higher in vitamin B5, selenium, and vitamin B12; however, ham is richer in vitamin B1, zinc, iron, vitamin B3, vitamin B6, and vitamin B2.
- Daily need coverage for vitamin B5 for cod is 3052% higher.
- Cod contains 2 times more selenium than ham. While cod contains 33.1µg of selenium, ham contains only 19.5µg.
- Cod has less sodium.
Fish, cod, Atlantic, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.
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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 | +128.6% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +43.9% |
| Contains less SodiumSodium | -95.5% |
| Contains more SeleniumSelenium | +69.7% |
| Contains more IronIron | +289.5% |
| Contains more CopperCopper | +182.1% |
| Contains more ZincZinc | +540% |
| Contains more ManganeseManganese | +260% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +156% |
| Contains more Vitamin DVitamin D | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +37865.3% |
| Contains more Vitamin B12Vitamin B12 | +40% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +892.1% |
| Contains more Vitamin B2Vitamin B2 | +210.8% |
| Contains more Vitamin B3Vitamin B3 | +95% |
| Contains more Vitamin B6Vitamin B6 | +63.3% |
| Contains more CholineCholine | +30.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +20% |
| Contains more ProteinProtein | +17.5% |
| Contains more FatsFats | +725.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1356.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +2687.2% |
| Contains more Poly. FatPolyunsaturated fat | +133.8% |
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 price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B5 | 153mg | 0.403mg | 3052% |
| Vitamin B1 | 0.076mg | 0.754mg | 57% |
| Sodium | 54mg | 1203mg | 50% |
| Selenium | 33.1µg | 19.5µg | 25% |
| Zinc | 0.45mg | 2.88mg | 22% |
| Iron | 0.38mg | 1.48mg | 14% |
| Vitamin B6 | 0.245mg | 0.4mg | 12% |
| Vitamin B3 | 2.063mg | 4.023mg | 12% |
| Vitamin B12 | 0.91µg | 0.65µg | 11% |
| Vitamin B2 | 0.065mg | 0.202mg | 11% |
| Saturated fat | 0.131g | 1.81g | 8% |
| Fats | 0.67g | 5.53g | 7% |
| Monounsaturated fat | 0.094g | 2.62g | 6% |
| Copper | 0.028mg | 0.079mg | 6% |
| Protein | 17.81g | 20.93g | 6% |
| Choline | 65.2mg | 85.1mg | 4% |
| Magnesium | 32mg | 14mg | 4% |
| Potassium | 413mg | 287mg | 4% |
| Calories | 82kcal | 145kcal | 3% |
| Vitamin E | 0.64mg | 0.25mg | 3% |
| Cholesterol | 43mg | 53mg | 3% |
| Manganese | 0.015mg | 0.054mg | 2% |
| Polyunsaturated fat | 0.231g | 0.54g | 2% |
| Phosphorus | 203mg | 196mg | 1% |
| Calcium | 16mg | 8mg | 1% |
| Vitamin D | 36IU | 32IU | 1% |
| Vitamin A | 12µg | 0µg | 1% |
| Folate | 7µg | 3µg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Vitamin C | 1mg | 0mg | 1% |
| Vitamin D | 0.9µg | 0.8µg | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Vitamin K | 0.1µg | 0µg | 0% |
| Tryptophan | 0.199mg | 0.251mg | 0% |
| Threonine | 0.781mg | 0.931mg | 0% |
| Isoleucine | 0.821mg | 0.918mg | 0% |
| Leucine | 1.447mg | 1.661mg | 0% |
| Lysine | 1.635mg | 1.775mg | 0% |
| Methionine | 0.527mg | 0.553mg | 0% |
| Phenylalanine | 0.695mg | 0.904mg | 0% |
| Valine | 0.917mg | 0.908mg | 0% |
| Histidine | 0.524mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.064g | 0g | N/A |
| Omega-3 - DHA | 0.12g | 0g | N/A |
| Omega-3 - DPA | 0.01g | 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 | |
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
731%
44%
Minerals Daily Need Coverage Score
38%
55%
Comparison summary
Which food is cheaper?
Ham is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Cod contains less Sodium (difference - 1149mg)
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 1.679g)
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.
Which food is richer in vitamins?
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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.