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Sardine vs Ham - In-Depth Nutrition Comparison

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Important differences between Sardine and Ham

  • Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, and Iron, however Ham has more Vitamin B1, and Vitamin B6.
  • Sardine's daily need coverage for Vitamin B12 is 345% more.
  • Sardine has 48 times more Calcium than Ham. Sardine has 382mg of Calcium, while Ham has 8mg.
  • Ham is lower in Cholesterol.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Sardine 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
:
1
Ham
Contains more Calcium +4675%
Contains more Iron +97.3%
Contains more Magnesium +178.6%
Contains more Phosphorus +150%
Contains more Potassium +38.3%
Contains less Sodium -74.5%
Contains more Copper +135.4%
Contains more Zinc +119.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +4675%
Contains more Iron +97.3%
Contains more Magnesium +178.6%
Contains more Phosphorus +150%
Contains more Potassium +38.3%
Contains less Sodium -74.5%
Contains more Copper +135.4%
Contains more Zinc +119.8%

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
:
2
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +716%
Contains more Vitamin D +500%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B5 +59.3%
Contains more Folate +233.3%
Contains more Vitamin B12 +1275.4%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +842.5%
Contains more Vitamin B6 +139.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +716%
Contains more Vitamin D +500%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B5 +59.3%
Contains more Folate +233.3%
Contains more Vitamin B12 +1275.4%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +842.5%
Contains more Vitamin B6 +139.5%

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.
Sardine Ham
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Sardine Ham Opinion
Net carbs 0g 1.5g Ham
Protein 24.62g 20.93g Sardine
Fats 11.45g 5.53g Sardine
Carbs 0g 1.5g Ham
Calories 208kcal 145kcal Sardine
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 382mg 8mg Sardine
Iron 2.92mg 1.48mg Sardine
Magnesium 39mg 14mg Sardine
Phosphorus 490mg 196mg Sardine
Potassium 397mg 287mg Sardine
Sodium 307mg 1203mg Sardine
Zinc 1.31mg 2.88mg Ham
Copper 0.186mg 0.079mg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin E 2.04mg 0.25mg Sardine
Vitamin D 193IU 32IU Sardine
Vitamin D 4.8µg 0.8µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.08mg 0.754mg Ham
Vitamin B2 0.227mg 0.202mg Sardine
Vitamin B3 5.245mg 4.023mg Sardine
Vitamin B5 0.642mg 0.403mg Sardine
Vitamin B6 0.167mg 0.4mg Ham
Folate 10µg 3µg Sardine
Vitamin B12 8.94µg 0.65µg Sardine
Vitamin K 2.6µg 0µg Sardine
Tryptophan 0.276mg 0.251mg Sardine
Threonine 1.079mg 0.931mg Sardine
Isoleucine 1.134mg 0.918mg Sardine
Leucine 2.001mg 1.661mg Sardine
Lysine 2.26mg 1.775mg Sardine
Methionine 0.729mg 0.553mg Sardine
Phenylalanine 0.961mg 0.904mg Sardine
Valine 1.268mg 0.908mg Sardine
Histidine 0.725mg 0.75mg Ham
Cholesterol 142mg 53mg Ham
Trans Fat g g
Saturated Fat 1.528g 1.81g Sardine
Monounsaturated Fat 3.869g 2.62g Sardine
Polyunsaturated fat 5.148g 0.54g Sardine

Which food is preferable for your diet?

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

People also compare

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
131
Sardine
45
Ham
Mineral Summary Score
79
Sardine
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
148%
Sardine
126%
Ham
Carbohydrates
0%
Sardine
2%
Ham
Fats
53%
Sardine
26%
Ham

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 896mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.282g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 89mg)
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)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.