Mackerel vs. Ham — In-Depth Nutrition Comparison
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Differences between Mackerel and Ham
- Mackerel has more Vitamin B12, Selenium, Magnesium, Vitamin B3, Vitamin B2, and Vitamin B5, while Ham has more Vitamin B1, and Zinc.
- Mackerel's daily need coverage for Vitamin B12 is 765% higher.
- Ham contains 7 times less Magnesium than Mackerel. Mackerel contains 97mg of Magnesium, while Ham contains 14mg.
- The amount of Saturated Fat in Ham is lower.
The food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat 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
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Calcium
+87.5%
Contains
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Magnesium
+592.9%
Contains
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Phosphorus
+41.8%
Contains
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Potassium
+39.7%
Contains
less
Sodium
-93.1%
Contains
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Copper
+19%
Contains
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Selenium
+164.6%
Contains
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Zinc
+206.4%
Contains
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Manganese
+170%
Equal in Iron - 1.48
Contains
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Calcium
+87.5%
Contains
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Magnesium
+592.9%
Contains
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Phosphorus
+41.8%
Contains
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Potassium
+39.7%
Contains
less
Sodium
-93.1%
Contains
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Copper
+19%
Contains
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Selenium
+164.6%
Contains
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Zinc
+206.4%
Contains
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Manganese
+170%
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+104%
Contains
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Vitamin B3
+70.3%
Contains
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Vitamin B5
+145.7%
Contains
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Vitamin B6
+15%
Contains
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Vitamin B12
+2823.1%
Contains
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Vitamin B1
+374.2%
Contains
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Folate
+50%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+104%
Contains
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Vitamin B3
+70.3%
Contains
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Vitamin B5
+145.7%
Contains
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Vitamin B6
+15%
Contains
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Vitamin B12
+2823.1%
Contains
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Vitamin B1
+374.2%
Contains
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Folate
+50%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+14%
Contains
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Fats
+222.1%
Contains
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Other
+16%
Contains
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Carbs
+∞%
Contains
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Water
+27%
Contains
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Protein
+14%
Contains
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Fats
+222.1%
Contains
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Other
+16%
Contains
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Carbs
+∞%
Contains
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Water
+27%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+167.4%
Contains
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Polyunsaturated fat
+696.3%
Contains
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Saturated Fat
-56.7%
Contains
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Monounsaturated Fat
+167.4%
Contains
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Polyunsaturated fat
+696.3%
Contains
less
Saturated Fat
-56.7%
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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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 1.5g |
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| Protein | 23.85g | 20.93g |
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| Fats | 17.81g | 5.53g |
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| Carbs | 0g | 1.5g |
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| Calories | 262kcal | 145kcal |
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| Calcium | 15mg | 8mg |
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| Iron | 1.57mg | 1.48mg |
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| Magnesium | 97mg | 14mg |
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| Phosphorus | 278mg | 196mg |
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| Potassium | 401mg | 287mg |
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| Sodium | 83mg | 1203mg |
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| Zinc | 0.94mg | 2.88mg |
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| Copper | 0.094mg | 0.079mg |
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| Manganese | 0.02mg | 0.054mg |
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| Selenium | 51.6µg | 19.5µg |
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| Vitamin A | 180IU | 0IU |
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| Vitamin A RAE | 54µg | 0µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 32IU |
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| Vitamin D | 0.8µg |
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| Vitamin C | 0.4mg | 0mg |
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| Vitamin B1 | 0.159mg | 0.754mg |
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| Vitamin B2 | 0.412mg | 0.202mg |
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| Vitamin B3 | 6.85mg | 4.023mg |
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| Vitamin B5 | 0.99mg | 0.403mg |
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| Vitamin B6 | 0.46mg | 0.4mg |
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| Folate | 2µg | 3µg |
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| Vitamin B12 | 19µg | 0.65µg |
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| Tryptophan | 0.267mg | 0.251mg |
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| Threonine | 1.045mg | 0.931mg |
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| Isoleucine | 1.099mg | 0.918mg |
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| Leucine | 1.938mg | 1.661mg |
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| Lysine | 2.19mg | 1.775mg |
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| Methionine | 0.706mg | 0.553mg |
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| Phenylalanine | 0.931mg | 0.904mg |
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| Valine | 1.228mg | 0.908mg |
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| Histidine | 0.702mg | 0.75mg |
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| Cholesterol | 75mg | 53mg |
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| Saturated Fat | 4.176g | 1.81g |
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| Omega-3 - DHA | 0.699g | 0g |
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| Omega-3 - EPA | 0.504g | 0g |
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| Omega-3 - DPA | 0.106g | 0g |
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| Monounsaturated Fat | 7.006g | 2.62g |
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| Polyunsaturated fat | 4.3g | 0.54g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
235%
45%
Minerals Daily Need Coverage Score
64%
55%
Comparison summary
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel contains less Sodium (difference - 1120mg)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 2.366g)
Which food is cheaper?
Ham is cheaper (difference - $6.5)
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.