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  6. Bass vs. Ham

Bass vs. Ham — In-Depth Nutrition Comparison

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Important differences between Bass and Ham

  • Bass has more Vitamin B12, Selenium, Vitamin B5, and Magnesium, however, Ham has more Vitamin B1, Zinc, Vitamin B2, and Vitamin B3.
  • Bass's daily need coverage for Vitamin B12 is 157% more.
  • Bass has 4 times more Magnesium than Ham. Bass has 51mg of Magnesium, while Ham has 14mg.
  • Ham is lower in Cholesterol.

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

Infographic

Bass 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.
Bass
Bass
6
:
4
Ham
Ham
Contains more Calcium +137.5%
Contains more Magnesium +264.3%
Contains more Phosphorus +29.6%
Contains more Potassium +14.3%
Contains less Sodium -92.7%
Contains more Selenium +140%
Contains more Iron +37%
Contains more Zinc +464.7%
Contains more Copper +97.5%
Contains more Manganese +184.2%
Bass
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 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 +137.5%
Contains more Magnesium +264.3%
Contains more Phosphorus +29.6%
Contains more Potassium +14.3%
Contains less Sodium -92.7%
Contains more Selenium +140%
Contains more Iron +37%
Contains more Zinc +464.7%
Contains more Copper +97.5%
Contains more Manganese +184.2%

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.
Bass
Bass
4
:
7
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B5 +114.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +578.5%
Contains more Vitamin B1 +555.7%
Contains more Vitamin B2 +445.9%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B6 +15.6%
Bass
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 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 B5 +114.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +578.5%
Contains more Vitamin B1 +555.7%
Contains more Vitamin B2 +445.9%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B6 +15.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bass
Bass
2
:
3
Ham
Ham
Contains more Fats +84.9%
Contains more Carbs +∞%
Contains more Other +375%
Equal in Protein - 20.93
Equal in Water - 67.67
Bass
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 Fats +84.9%
Contains more Carbs +∞%
Contains more Other +375%
Equal in Protein - 20.93
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bass
Bass
2
:
1
Ham
Ham
Contains less Saturated Fat -64.1%
Contains more Polyunsaturated fat +86.1%
Contains more Monounsaturated Fat +209.7%
Bass
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -64.1%
Contains more Polyunsaturated fat +86.1%
Contains more Monounsaturated Fat +209.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bass Ham
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Bass Ham Opinion
Net carbs 0g 1.5g Ham
Protein 22.73g 20.93g Bass
Fats 2.99g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 124kcal 145kcal Ham
Calcium 19mg 8mg Bass
Iron 1.08mg 1.48mg Ham
Magnesium 51mg 14mg Bass
Phosphorus 254mg 196mg Bass
Potassium 328mg 287mg Bass
Sodium 88mg 1203mg Bass
Zinc 0.51mg 2.88mg Ham
Copper 0.04mg 0.079mg Ham
Manganese 0.019mg 0.054mg Ham
Selenium 46.8µg 19.5µg Bass
Vitamin A 104IU 0IU Bass
Vitamin A RAE 31µg 0µg Bass
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.115mg 0.754mg Ham
Vitamin B2 0.037mg 0.202mg Ham
Vitamin B3 2.558mg 4.023mg Ham
Vitamin B5 0.865mg 0.403mg Bass
Vitamin B6 0.346mg 0.4mg Ham
Folate 10µg 3µg Bass
Vitamin B12 4.41µg 0.65µg Bass
Tryptophan 0.255mg 0.251mg Bass
Threonine 0.997mg 0.931mg Bass
Isoleucine 1.047mg 0.918mg Bass
Leucine 1.848mg 1.661mg Bass
Lysine 2.088mg 1.775mg Bass
Methionine 0.673mg 0.553mg Bass
Phenylalanine 0.887mg 0.904mg Ham
Valine 1.171mg 0.908mg Bass
Histidine 0.669mg 0.75mg Ham
Cholesterol 103mg 53mg Ham
Saturated Fat 0.65g 1.81g Bass
Omega-3 - DHA 0.75g 0g Bass
Omega-3 - EPA 0.217g 0g Bass
Monounsaturated Fat 0.846g 2.62g Ham
Polyunsaturated fat 1.005g 0.54g Bass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bass 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
65%
Bass
45%
Ham
Minerals Daily Need Coverage Score
52%
Bass
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 50mg)
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bass
Bass contains less Sodium (difference - 1115mg)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 1.16g)
Which food is cheaper?
Bass
Bass is cheaper (difference - $0.5)
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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.