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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.

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Mackerel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Ham
Contains more Calcium +725%
Contains more Potassium +81.2%
Contains more Magnesium +328.6%
Contains more Copper +26.6%
Contains more Phosphorus +29.6%
Contains more Zinc +161.8%
Contains less Sodium -73%
Equal in Iron - 1.48
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Calcium +725%
Contains more Potassium +81.2%
Contains more Magnesium +328.6%
Contains more Copper +26.6%
Contains more Phosphorus +29.6%
Contains more Zinc +161.8%
Contains less Sodium -73%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +852%
Contains more Vitamin D +3050%
Contains more Vitamin B12 +1746.2%
Contains more Vitamin K +∞%
Contains more Folate +400%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +21.9%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +852%
Contains more Vitamin D +3050%
Contains more Vitamin B12 +1746.2%
Contains more Vitamin K +∞%
Contains more Folate +400%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +21.9%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
45
Ham
Mineral Summary Score
114
Mackerel
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
126%
Ham
Carbohydrates
0%
Mackerel
2%
Ham
Fats
116%
Mackerel
26%
Ham

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Ham
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 3247mg)
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.

All nutrients comparison - raw data values

Nutrient Mackerel Ham Opinion
Calories 305 145 Mackerel
Protein 18.5 20.93 Ham
Fats 25.1 5.53 Mackerel
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 95 53 Ham
Vitamin D 1006 32 Mackerel
Iron 1.4 1.48 Ham
Calcium 66 8 Mackerel
Potassium 520 287 Mackerel
Magnesium 60 14 Mackerel
Sugar 0 0
Fiber 0 0
Copper 0.1 0.079 Mackerel
Zinc 1.1 2.88 Ham
Starch
Phosphorus 254 196 Mackerel
Sodium 4450 1203 Ham
Vitamin A 157 0 Mackerel
Vitamin E 2.38 0.25 Mackerel
Vitamin D 25.2 0.8 Mackerel
Vitamin B1 0.02 0.754 Ham
Vitamin B2 0.19 0.202 Ham
Vitamin B3 3.3 4.023 Ham
Vitamin B5 0.403 Ham
Vitamin B6 0.41 0.4 Mackerel
Vitamin B12 12 0.65 Mackerel
Vitamin K 7.8 0 Mackerel
Folate 15 3 Mackerel
Trans Fat
Saturated Fat 7.148 1.81 Ham
Monounsaturated Fat 8.32 2.62 Mackerel
Polyunsaturated fat 6.21 0.54 Mackerel
Tryptophan 0.251 Ham
Threonine 0.931 Ham
Isoleucine 0.918 Ham
Leucine 1.661 Ham
Lysine 1.775 Ham
Methionine 0.553 Ham
Phenylalanine 0.904 Ham
Valine 0.908 Ham
Histidine 0.75 Ham
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.