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  6. Caviar vs. Ham

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, Vitamin B2, and Vitamin A RAE, yet Ham is richer in Vitamin B1.
  • Caviar's daily need coverage for Vitamin B12 is 806% higher.
  • 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
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.
Caviar
Caviar
6
:
4
Ham
Ham
Contains more Calcium +3337.5%
Contains more Iron +702.7%
Contains more Magnesium +2042.9%
Contains more Phosphorus +81.6%
Contains more Copper +39.2%
Contains more Selenium +235.9%
Contains more Potassium +58.6%
Contains less Sodium -19.8%
Contains more Zinc +203.2%
Equal in Manganese - 0.054
Caviar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +3337.5%
Contains more Iron +702.7%
Contains more Magnesium +2042.9%
Contains more Phosphorus +81.6%
Contains more Copper +39.2%
Contains more Selenium +235.9%
Contains more Potassium +58.6%
Contains less Sodium -19.8%
Contains more Zinc +203.2%
Equal in Manganese - 0.054

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.
Caviar
Caviar
8
:
3
Ham
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 Folate +1566.7%
Contains more Vitamin B12 +2976.9%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +296.8%
Contains more Vitamin B3 +3252.5%
Contains more Vitamin B6 +25%
Caviar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
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 +656%
Contains more Vitamin D +262.5%
Contains more Vitamin B2 +206.9%
Contains more Vitamin B5 +768.5%
Contains more Folate +1566.7%
Contains more Vitamin B12 +2976.9%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +296.8%
Contains more Vitamin B3 +3252.5%
Contains more Vitamin B6 +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
4
:
1
Ham
Ham
Contains more Protein +17.5%
Contains more Fats +223.7%
Contains more Carbs +166.7%
Contains more Other +37.3%
Contains more Water +42.5%
Caviar
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 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 +17.5%
Contains more Fats +223.7%
Contains more Carbs +166.7%
Contains more Other +37.3%
Contains more Water +42.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +76.8%
Contains more Polyunsaturated fat +1271.3%
Contains less Saturated Fat -55.4%
Caviar
25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +76.8%
Contains more Polyunsaturated fat +1271.3%
Contains less Saturated Fat -55.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Caviar Ham
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 4g 1.5g Caviar
Protein 24.6g 20.93g Caviar
Fats 17.9g 5.53g Caviar
Carbs 4g 1.5g Caviar
Calories 264kcal 145kcal Caviar
Calcium 275mg 8mg Caviar
Iron 11.88mg 1.48mg Caviar
Magnesium 300mg 14mg Caviar
Phosphorus 356mg 196mg Caviar
Potassium 181mg 287mg Ham
Sodium 1500mg 1203mg Ham
Zinc 0.95mg 2.88mg Ham
Copper 0.11mg 0.079mg Caviar
Manganese 0.05mg 0.054mg Ham
Selenium 65.5µg 19.5µg Caviar
Vitamin A 905IU 0IU Caviar
Vitamin A RAE 271µg 0µg Caviar
Vitamin E 1.89mg 0.25mg Caviar
Vitamin D 117IU 32IU 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
Folate 50µg 3µg Caviar
Vitamin B12 20µg 0.65µg Caviar
Vitamin K 0.6µg 0µg 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
Cholesterol 588mg 53mg Ham
Saturated Fat 4.06g 1.81g Ham
Omega-3 - DHA 3.8g 0g Caviar
Omega-3 - EPA 2.741g 0g Caviar
Omega-3 - DPA 0.229g 0g Caviar
Monounsaturated Fat 4.631g 2.62g Caviar
Polyunsaturated fat 7.405g 0.54g Caviar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar 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
266%
Caviar
45%
Ham
Minerals Daily Need Coverage Score
153%
Caviar
55%
Ham

Comparison summary

Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 297mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 535mg)
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

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. 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.