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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, Vitamin B2, and Vitamin A, 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
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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.
Caviar
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Ham
Ham
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +2042.9%
Contains more CalciumCalcium +3337.5%
Contains more IronIron +702.7%
Contains more CopperCopper +39.2%
Contains more PhosphorusPhosphorus +81.6%
Contains more SeleniumSelenium +235.9%
Contains more PotassiumPotassium +58.6%
Contains more ZincZinc +203.2%
Contains less SodiumSodium -19.8%
~equal in Manganese ~0.054mg

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 54% 38% 87% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Ham
Ham
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +656%
Contains more Vitamin DVitamin D +262.5%
Contains more Vitamin B2Vitamin B2 +206.9%
Contains more Vitamin B5Vitamin B5 +768.5%
Contains more Vitamin B12Vitamin B12 +2976.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1566.7%
Contains more CholineCholine +476.9%
Contains more Vitamin B1Vitamin B1 +296.8%
Contains more Vitamin B3Vitamin B3 +3252.5%
Contains more Vitamin B6Vitamin B6 +25%
~equal in Vitamin C ~0mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
2
25% 29% 46%
Saturated Fat: Sat. Fat 4.06 g
Monounsaturated Fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Ham
Ham
1
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated Fat +76.8%
Contains more Poly. FatPolyunsaturated fat +1271.3%
Contains less Sat. FatSaturated 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 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
Net carbs 4g 1.5g Caviar
Carbs 4g 1.5g Caviar
Cholesterol 588mg 53mg Ham
Vitamin D 117IU 32IU Caviar
Magnesium 300mg 14mg Caviar
Calcium 275mg 8mg Caviar
Potassium 181mg 287mg Ham
Iron 11.88mg 1.48mg Caviar
Copper 0.11mg 0.079mg Caviar
Zinc 0.95mg 2.88mg Ham
Phosphorus 356mg 196mg Caviar
Sodium 1500mg 1203mg Ham
Vitamin A 905IU 0IU Caviar
Vitamin A 271µg 0µg Caviar
Vitamin E 1.89mg 0.25mg Caviar
Vitamin D 2.9µg 0.8µg Caviar
Manganese 0.05mg 0.054mg Ham
Selenium 65.5µg 19.5µg 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
Choline 490.9mg 85.1mg Caviar
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
Omega-3 - EPA 2.741g 0g Caviar
Omega-3 - DHA 3.8g 0g Caviar
Omega-3 - DPA 0.229g 0g Caviar

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

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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 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

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.