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Caviar vs Ham - In-Depth Nutrition Comparison

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What are the main differences between Caviar and Ham?

  • Caviar is richer in Vitamin B12, Iron, Selenium, Choline, Magnesium, Vitamin B5, and Vitamin B2, yet Ham is richer in Vitamin B1, and Vitamin A.
  • Caviar's daily need coverage for Vitamin B12 is 806% higher.
  • Caviar has 21 times more Magnesium than Ham. Caviar has 300mg of Magnesium, while Ham has 14mg.
  • Ham contains less Cholesterol.

We used Fish, caviar, black and red, granular and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Caviar 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Caviar
5
:
3
Ham
Contains more Iron +702.7%
Contains more Calcium +3337.5%
Contains more Magnesium +2042.9%
Contains more Copper +39.2%
Contains more Phosphorus +81.6%
Contains more Potassium +58.6%
Contains more Zinc +203.2%
Contains less Sodium -19.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 446% 83% 16% 215% 37% 26% 153% 196%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Iron +702.7%
Contains more Calcium +3337.5%
Contains more Magnesium +2042.9%
Contains more Copper +39.2%
Contains more Phosphorus +81.6%
Contains more Potassium +58.6%
Contains more Zinc +203.2%
Contains less Sodium -19.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Caviar
8
:
3
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +656%
Contains more Vitamin D +262.5%
Contains more Vitamin B2 +206.9%
Contains more Vitamin B5 +768.5%
Contains more Vitamin B12 +2976.9%
Contains more Vitamin K +∞%
Contains more Folate +1566.7%
Contains more Vitamin B1 +296.8%
Contains more Vitamin B3 +3252.5%
Contains more Vitamin B6 +25%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 55% 38% 87% 48% 144% 3% 210% 74% 2500% 2% 38%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +656%
Contains more Vitamin D +262.5%
Contains more Vitamin B2 +206.9%
Contains more Vitamin B5 +768.5%
Contains more Vitamin B12 +2976.9%
Contains more Vitamin K +∞%
Contains more Folate +1566.7%
Contains more Vitamin B1 +296.8%
Contains more Vitamin B3 +3252.5%
Contains more Vitamin B6 +25%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Caviar Ham
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Caviar Ham Opinion
Calories 264kcal 145kcal Caviar
Protein 24.6g 20.93g Caviar
Fats 17.9g 5.53g Caviar
Vitamin C 0mg 0mg
Net carbs 4g 1.5g Caviar
Carbs 4g 1.5g Caviar
Cholesterol 588mg 53mg Ham
Vitamin D 117IU 32IU Caviar
Iron 11.88mg 1.48mg Caviar
Calcium 275mg 8mg Caviar
Potassium 181mg 287mg Ham
Magnesium 300mg 14mg Caviar
Sugar 0g 0g
Fiber 0g 0g
Copper 0.11mg 0.079mg Caviar
Zinc 0.95mg 2.88mg Ham
Starch g g
Phosphorus 356mg 196mg Caviar
Sodium 1500mg 1203mg Ham
Vitamin A 905IU 0IU Caviar
Vitamin E 1.89mg 0.25mg Caviar
Vitamin D 2.9µg 0.8µg Caviar
Vitamin B1 0.19mg 0.754mg Ham
Vitamin B2 0.62mg 0.202mg Caviar
Vitamin B3 0.12mg 4.023mg Ham
Vitamin B5 3.5mg 0.403mg Caviar
Vitamin B6 0.32mg 0.4mg Ham
Vitamin B12 20µg 0.65µg Caviar
Vitamin K 0.6µg 0µg Caviar
Folate 50µg 3µg Caviar
Trans Fat g g
Saturated Fat 4.06g 1.81g Ham
Monounsaturated Fat 4.631g 2.62g Caviar
Polyunsaturated fat 7.405g 0.54g Caviar
Tryptophan 0.323mg 0.251mg Caviar
Threonine 1.263mg 0.931mg Caviar
Isoleucine 1.035mg 0.918mg Caviar
Leucine 2.133mg 1.661mg Caviar
Lysine 1.834mg 1.775mg Caviar
Methionine 0.646mg 0.553mg Caviar
Phenylalanine 1.071mg 0.904mg Caviar
Valine 1.263mg 0.908mg Caviar
Histidine 0.649mg 0.75mg Ham
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
266
Caviar
45
Ham
Mineral Summary Score
146
Caviar
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Caviar
126%
Ham
Carbohydrates
4%
Caviar
2%
Ham
Fats
83%
Caviar
26%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 535mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 297mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.25g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $99.5)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar 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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.