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  6. Mackerel vs. Ham

Mackerel vs. Ham — In-Depth Nutrition Comparison

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The main differences between Mackerel and Ham

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Vitamin E , and Magnesium, however, Ham has more Vitamin B1, and Zinc.
  • Daily need coverage for Vitamin B12 from Mackerel is 473% higher.
  • Ham has 31 times less Vitamin D than Mackerel. Mackerel has 1006IU of Vitamin D, while Ham has 32IU.
  • Ham is lower in Saturated Fat.

Food types used in this article are Fish, mackerel, salted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Mackerel 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.
Mackerel
Mackerel
6
:
4
Ham
Ham
Contains more Calcium +725%
Contains more Magnesium +328.6%
Contains more Phosphorus +29.6%
Contains more Potassium +81.2%
Contains more Copper +26.6%
Contains more Selenium +276.4%
Contains less Sodium -73%
Contains more Zinc +161.8%
Equal in Iron - 1.48
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +725%
Contains more Magnesium +328.6%
Contains more Phosphorus +29.6%
Contains more Potassium +81.2%
Contains more Copper +26.6%
Contains more Selenium +276.4%
Contains less Sodium -73%
Contains more Zinc +161.8%
Equal in Iron - 1.48

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.
Mackerel
Mackerel
7
:
4
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +852%
Contains more Vitamin D +3050%
Contains more Folate +400%
Contains more Vitamin B12 +1746.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +21.9%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 +852%
Contains more Vitamin D +3050%
Contains more Folate +400%
Contains more Vitamin B12 +1746.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +21.9%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
3
Ham
Ham
Contains more Fats +353.9%
Contains more Other +206.6%
Contains more Protein +13.1%
Contains more Carbs +∞%
Contains more Water +57.4%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +353.9%
Contains more Other +206.6%
Contains more Protein +13.1%
Contains more Carbs +∞%
Contains more Water +57.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +217.6%
Contains more Polyunsaturated fat +1050%
Contains less Saturated Fat -74.7%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +217.6%
Contains more Polyunsaturated fat +1050%
Contains less Saturated Fat -74.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Ham
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Ham Opinion
Net carbs 0g 1.5g Ham
Protein 18.5g 20.93g Ham
Fats 25.1g 5.53g Mackerel
Carbs 0g 1.5g Ham
Calories 305kcal 145kcal Mackerel
Calcium 66mg 8mg Mackerel
Iron 1.4mg 1.48mg Ham
Magnesium 60mg 14mg Mackerel
Phosphorus 254mg 196mg Mackerel
Potassium 520mg 287mg Mackerel
Sodium 4450mg 1203mg Ham
Zinc 1.1mg 2.88mg Ham
Copper 0.1mg 0.079mg Mackerel
Manganese 0.054mg Ham
Selenium 73.4µg 19.5µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg 0.25mg Mackerel
Vitamin D 1006IU 32IU Mackerel
Vitamin D 25.2µg 0.8µg Mackerel
Vitamin B1 0.02mg 0.754mg Ham
Vitamin B2 0.19mg 0.202mg Ham
Vitamin B3 3.3mg 4.023mg Ham
Vitamin B5 0.403mg Ham
Vitamin B6 0.41mg 0.4mg Mackerel
Folate 15µg 3µg Mackerel
Vitamin B12 12µg 0.65µg Mackerel
Vitamin K 7.8µg 0µg Mackerel
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 95mg 53mg Ham
Saturated Fat 7.148g 1.81g Ham
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 2.62g Mackerel
Polyunsaturated fat 6.21g 0.54g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
212%
Mackerel
45%
Ham
Minerals Daily Need Coverage Score
131%
Mackerel
55%
Ham

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 3247mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.338g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $6.5)
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)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.