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
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 305kcal | 145kcal |
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| Protein | 18.5g | 20.93g |
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| Fats | 25.1g | 5.53g |
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| Net carbs | 0g | 1.5g |
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| Carbs | 0g | 1.5g |
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| Cholesterol | 95mg | 53mg |
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| Vitamin D | 1006IU | 32IU |
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| Magnesium | 60mg | 14mg |
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| Calcium | 66mg | 8mg |
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| Potassium | 520mg | 287mg |
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| Iron | 1.4mg | 1.48mg |
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| Copper | 0.1mg | 0.079mg |
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| Zinc | 1.1mg | 2.88mg |
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| Phosphorus | 254mg | 196mg |
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| Sodium | 4450mg | 1203mg |
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| Vitamin A | 157IU | 0IU |
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| Vitamin A | 47µg | 0µg |
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| Vitamin E | 2.38mg | 0.25mg |
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| Vitamin D | 25.2µg | 0.8µg |
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| Manganese | 0.054mg |
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| Selenium | 73.4µg | 19.5µg |
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| Vitamin B1 | 0.02mg | 0.754mg |
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| Vitamin B2 | 0.19mg | 0.202mg |
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| Vitamin B3 | 3.3mg | 4.023mg |
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| Vitamin B5 | 0.403mg |
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| Vitamin B6 | 0.41mg | 0.4mg |
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| Vitamin B12 | 12µg | 0.65µg |
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| Vitamin K | 7.8µg | 0µg |
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| Folate | 15µg | 3µg |
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| Choline | 101.6mg | 85.1mg |
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| Saturated Fat | 7.148g | 1.81g |
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| Monounsaturated Fat | 8.32g | 2.62g |
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| Polyunsaturated fat | 6.21g | 0.54g |
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| Tryptophan | 0.251mg |
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| Threonine | 0.931mg |
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| Isoleucine | 0.918mg |
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| Leucine | 1.661mg |
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| Lysine | 1.775mg |
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| Methionine | 0.553mg |
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| Phenylalanine | 0.904mg |
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| Valine | 0.908mg |
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| Histidine | 0.75mg |
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| Omega-3 - EPA | 1.619g | 0g |
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| Omega-3 - DHA | 2.965g | 0g |
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| Omega-3 - DPA | 0.391g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
200%
45%
Minerals Daily Need Coverage Score
131%
55%
Comparison summary
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Ham contains less Sodium (difference - 3247mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 5.338g)
Which food is cheaper?
Ham is cheaper (difference - $6.5)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)