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 for 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
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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.
| Contains more MagnesiumMagnesium | +328.6% |
| Contains more CalciumCalcium | +725% |
| Contains more PotassiumPotassium | +81.2% |
| Contains more CopperCopper | +26.6% |
| Contains more PhosphorusPhosphorus | +29.6% |
| Contains more SeleniumSelenium | +276.4% |
| Contains more ZincZinc | +161.8% |
| Contains less SodiumSodium | -73% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +852% |
| Contains more Vitamin DVitamin D | +3050% |
| Contains more Vitamin B12Vitamin B12 | +1746.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +19.4% |
| Contains more Vitamin B1Vitamin B1 | +3670% |
| Contains more Vitamin B3Vitamin B3 | +21.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0.65µg | 473% |
| Sodium | 4450mg | 1203mg | 141% |
| Vitamin D | 25.2µg | 0.8µg | 122% |
| Vitamin D | 1006IU | 32IU | 122% |
| Selenium | 73.4µg | 19.5µg | 98% |
| Vitamin B1 | 0.02mg | 0.754mg | 61% |
| Polyunsaturated fat | 6.21g | 0.54g | 38% |
| Fats | 25.1g | 5.53g | 30% |
| Saturated fat | 7.148g | 1.81g | 24% |
| Zinc | 1.1mg | 2.88mg | 16% |
| Vitamin E | 2.38mg | 0.25mg | 14% |
| Cholesterol | 95mg | 53mg | 14% |
| Monounsaturated fat | 8.32g | 2.62g | 14% |
| Magnesium | 60mg | 14mg | 11% |
| Phosphorus | 254mg | 196mg | 8% |
| Vitamin B5 | 0.403mg | 8% | |
| Calories | 305kcal | 145kcal | 8% |
| Potassium | 520mg | 287mg | 7% |
| Vitamin K | 7.8µg | 0µg | 7% |
| Calcium | 66mg | 8mg | 6% |
| Protein | 18.5g | 20.93g | 5% |
| Vitamin B3 | 3.3mg | 4.023mg | 5% |
| Vitamin A | 47µg | 0µg | 5% |
| Folate | 15µg | 3µg | 3% |
| Choline | 101.6mg | 85.1mg | 3% |
| Manganese | 0.054mg | 2% | |
| Copper | 0.1mg | 0.079mg | 2% |
| Vitamin B2 | 0.19mg | 0.202mg | 1% |
| Vitamin B6 | 0.41mg | 0.4mg | 1% |
| Iron | 1.4mg | 1.48mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% | |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +353.9% |
| Contains more OtherOther | +206.6% |
| Contains more ProteinProtein | +13.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +57.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +217.6% |
| Contains more Poly. FatPolyunsaturated fat | +1050% |
| Contains less Sat. FatSaturated fat | -74.7% |