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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 3.18µg | 0.65µg | 105% |
| Sodium | 44mg | 1203mg | 50% |
| Vitamin B1 | 0.226mg | 0.754mg | 44% |
| Vitamin B6 | 0.818mg | 0.4mg | 32% |
| Selenium | 36.5µg | 19.5µg | 31% |
| Vitamin B5 | 1.664mg | 0.403mg | 25% |
| Vitamin B3 | 7.86mg | 4.023mg | 24% |
| Zinc | 0.64mg | 2.88mg | 20% |
| Copper | 0.25mg | 0.079mg | 19% |
| Choline | 85.1mg | 15% | |
| Vitamin B2 | 0.38mg | 0.202mg | 14% |
| Polyunsaturated fat | 2.539g | 0.54g | 13% |
| Iron | 0.8mg | 1.48mg | 9% |
| Potassium | 490mg | 287mg | 6% |
| Folate | 25µg | 3µg | 6% |
| Vitamin D* | 32 IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Magnesium | 29mg | 14mg | 4% |
| Saturated fat | 0.981g | 1.81g | 4% |
| Protein | 19.84g | 20.93g | 2% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.016mg | 0.054mg | 2% |
| Fats | 6.34g | 5.53g | 1% |
| Carbs | 0g | 1.5g | 1% |
| Cholesterol | 55mg | 53mg | 1% |
| Phosphorus | 200mg | 196mg | 1% |
| Vitamin A | 12µg | 0µg | 1% |
| Monounsaturated fat | 2.103g | 2.62g | 1% |
| Calories | 142kcal | 145kcal | 0% |
| Protein per 100 calories | 14g | 14g | N/A |
| Calories per 10 g protein | 72kcal | 69kcal | N/A |
| Weight per 100 calories | 70g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 4.7 | 1.7 | N/A |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 12mg | 8mg | 0% |
| Tryptophan | 0.222mg | 0.251mg | 0% |
| Threonine | 0.87mg | 0.931mg | 0% |
| Isoleucine | 0.914mg | 0.918mg | 0% |
| Leucine | 1.613mg | 1.661mg | 0% |
| Lysine | 1.822mg | 1.775mg | 0% |
| Methionine | 0.587mg | 0.553mg | 0% |
| Phenylalanine | 0.775mg | 0.904mg | 0% |
| Valine | 1.022mg | 0.908mg | 0% |
| Histidine | 0.584mg | 0.75mg | 0% |
| Omega-3 (EPA) | 0.321g | 0g | N/A |
| Omega-3 (DHA) | 1.115g | 0g | N/A |
| Omega-3 (DPA) | 0.287g | 0g | N/A |
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 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% |