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.
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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 | +178.6% |
| Contains more CalciumCalcium | +4675% |
| Contains more PotassiumPotassium | +38.3% |
| Contains more IronIron | +97.3% |
| Contains more CopperCopper | +135.4% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains less SodiumSodium | -74.5% |
| Contains more ManganeseManganese | +100% |
| Contains more SeleniumSelenium | +170.3% |
| Contains more ZincZinc | +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" 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 EVitamin E | +716% |
| Contains more Vitamin DVitamin D | +500% |
| Contains more Vitamin B2Vitamin B2 | +12.4% |
| Contains more Vitamin B3Vitamin B3 | +30.4% |
| Contains more Vitamin B5Vitamin B5 | +59.3% |
| Contains more Vitamin B12Vitamin B12 | +1275.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +842.5% |
| Contains more Vitamin B6Vitamin B6 | +139.5% |
| Contains more CholineCholine | +13.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +17.6% |
| Contains more FatsFats | +107.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13.5% |
~equal in
Other
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.6% |
| Contains more Mono. FatMonounsaturated fat | +47.7% |
| Contains more Poly. FatPolyunsaturated fat | +853.3% |
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 Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 8.94µg | 0.65µg | 345% |
| Selenium | 52.7µg | 19.5µg | 60% |
| Vitamin B1 | 0.08mg | 0.754mg | 56% |
| Phosphorus | 490mg | 196mg | 42% |
| Sodium | 307mg | 1203mg | 39% |
| Calcium | 382mg | 8mg | 37% |
| Polyunsaturated fat | 5.148g | 0.54g | 31% |
| Cholesterol | 142mg | 53mg | 30% |
| Vitamin D | 193IU | 32IU | 20% |
| Vitamin D | 4.8µg | 0.8µg | 20% |
| Vitamin B6 | 0.167mg | 0.4mg | 18% |
| Iron | 2.92mg | 1.48mg | 18% |
| Zinc | 1.31mg | 2.88mg | 14% |
| Copper | 0.186mg | 0.079mg | 12% |
| Vitamin E | 2.04mg | 0.25mg | 12% |
| Fats | 11.45g | 5.53g | 9% |
| Vitamin B3 | 5.245mg | 4.023mg | 8% |
| Protein | 24.62g | 20.93g | 7% |
| Magnesium | 39mg | 14mg | 6% |
| Vitamin B5 | 0.642mg | 0.403mg | 5% |
| Vitamin A | 32µg | 0µg | 4% |
| Monounsaturated fat | 3.869g | 2.62g | 3% |
| Potassium | 397mg | 287mg | 3% |
| Calories | 208kcal | 145kcal | 3% |
| Choline | 75mg | 85.1mg | 2% |
| Folate | 10µg | 3µg | 2% |
| Vitamin B2 | 0.227mg | 0.202mg | 2% |
| Vitamin K | 2.6µg | 0µg | 2% |
| Manganese | 0.108mg | 0.054mg | 2% |
| Saturated fat | 1.528g | 1.81g | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Tryptophan | 0.276mg | 0.251mg | 0% |
| Threonine | 1.079mg | 0.931mg | 0% |
| Isoleucine | 1.134mg | 0.918mg | 0% |
| Leucine | 2.001mg | 1.661mg | 0% |
| Lysine | 2.26mg | 1.775mg | 0% |
| Methionine | 0.729mg | 0.553mg | 0% |
| Phenylalanine | 0.961mg | 0.904mg | 0% |
| Valine | 1.268mg | 0.908mg | 0% |
| Histidine | 0.725mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
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 | |
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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
119%
44%
Minerals Daily Need Coverage Score
94%
55%
Comparison summary
Which food contains less Sodium?
Sardine contains less Sodium (difference - 896mg)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 0.282g)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 89mg)
Which food is cheaper?
Ham is cheaper (difference - $6.5)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)