Salmon raw vs. Ham — In-Depth Nutrition Comparison
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Significant differences between Salmon raw and Ham
- Salmon raw has more Vitamin B12, Vitamin B6, Selenium, Vitamin B5, Vitamin B3, Copper, and Vitamin B2, however, Ham is richer in Vitamin B1, and Zinc.
- Salmon raw covers your daily Vitamin B12 needs 105% more than Ham.
- Ham has 4 times less Vitamin B5 than Salmon raw. Salmon raw has 1.664mg of Vitamin B5, while Ham has 0.403mg.
- Salmon raw contains less Sodium.
Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw 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 | +107.1% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +70.7% |
| Contains more CopperCopper | +216.5% |
| Contains less SodiumSodium | -96.3% |
| Contains more SeleniumSelenium | +87.2% |
| Contains more IronIron | +85% |
| Contains more ZincZinc | +350% |
| Contains more ManganeseManganese | +237.5% |
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 B2Vitamin B2 | +88.1% |
| Contains more Vitamin B3Vitamin B3 | +95.4% |
| Contains more Vitamin B5Vitamin B5 | +312.9% |
| Contains more Vitamin B6Vitamin B6 | +104.5% |
| Contains more Vitamin B12Vitamin B12 | +389.2% |
| Contains more FolateFolate | +733.3% |
| Contains more Vitamin B1Vitamin B1 | +233.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +14.6% |
| Contains more OtherOther | +21.7% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~20.93g
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.981 g
Monounsaturated Fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
Saturated Fat:
Sat. Fat
1.81 g
Monounsaturated Fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated Fat | -45.8% |
| Contains more Poly. FatPolyunsaturated fat | +370.2% |
| Contains more Mono. FatMonounsaturated Fat | +24.6% |
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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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 142kcal | 145kcal |
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| Protein | 19.84g | 20.93g |
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| Fats | 6.34g | 5.53g |
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| Net carbs | 0g | 1.5g |
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| Carbs | 0g | 1.5g |
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| Cholesterol | 55mg | 53mg |
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| Vitamin D | 32IU |
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| Magnesium | 29mg | 14mg |
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| Calcium | 12mg | 8mg |
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| Potassium | 490mg | 287mg |
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| Iron | 0.8mg | 1.48mg |
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| Copper | 0.25mg | 0.079mg |
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| Zinc | 0.64mg | 2.88mg |
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| Phosphorus | 200mg | 196mg |
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| Sodium | 44mg | 1203mg |
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| Vitamin A | 40IU | 0IU |
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| Vitamin A RAE | 12µg | 0µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 0.8µg |
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| Manganese | 0.016mg | 0.054mg |
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| Selenium | 36.5µg | 19.5µg |
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| Vitamin B1 | 0.226mg | 0.754mg |
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| Vitamin B2 | 0.38mg | 0.202mg |
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| Vitamin B3 | 7.86mg | 4.023mg |
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| Vitamin B5 | 1.664mg | 0.403mg |
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| Vitamin B6 | 0.818mg | 0.4mg |
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| Vitamin B12 | 3.18µg | 0.65µg |
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| Folate | 25µg | 3µg |
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| Choline | 85.1mg |
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| Saturated Fat | 0.981g | 1.81g |
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| Monounsaturated Fat | 2.103g | 2.62g |
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| Polyunsaturated fat | 2.539g | 0.54g |
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| Tryptophan | 0.222mg | 0.251mg |
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| Threonine | 0.87mg | 0.931mg |
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| Isoleucine | 0.914mg | 0.918mg |
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| Leucine | 1.613mg | 1.661mg |
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| Lysine | 1.822mg | 1.775mg |
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| Methionine | 0.587mg | 0.553mg |
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| Phenylalanine | 0.775mg | 0.904mg |
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| Valine | 1.022mg | 0.908mg |
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| Histidine | 0.584mg | 0.75mg |
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| Omega-3 - EPA | 0.321g | 0g |
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| Omega-3 - DHA | 1.115g | 0g |
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| Omega-3 - DPA | 0.287g | 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
77%
45%
Minerals Daily Need Coverage Score
49%
55%
Comparison summary
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 1159mg)
Which food is lower in Saturated Fat?
Salmon raw is lower in Saturated Fat (difference - 0.829g)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Ham is cheaper (difference - $12.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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.