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
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Calcium
+4675%
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Iron
+97.3%
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Magnesium
+178.6%
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Phosphorus
+150%
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Potassium
+38.3%
Contains
less
Sodium
-74.5%
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Copper
+135.4%
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Manganese
+100%
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Selenium
+170.3%
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Zinc
+119.8%
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Calcium
+4675%
Contains
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Iron
+97.3%
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Magnesium
+178.6%
Contains
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Phosphorus
+150%
Contains
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Potassium
+38.3%
Contains
less
Sodium
-74.5%
Contains
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Copper
+135.4%
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Manganese
+100%
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Selenium
+170.3%
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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" 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
+∞%
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Vitamin E
+716%
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Vitamin D
+500%
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Vitamin B2
+12.4%
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Vitamin B3
+30.4%
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Vitamin B5
+59.3%
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Folate
+233.3%
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Vitamin B12
+1275.4%
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Vitamin K
+∞%
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Vitamin B1
+842.5%
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Vitamin B6
+139.5%
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Vitamin A
+∞%
Contains
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Vitamin E
+716%
Contains
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Vitamin D
+500%
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Vitamin B2
+12.4%
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Vitamin B3
+30.4%
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Vitamin B5
+59.3%
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Folate
+233.3%
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Vitamin B12
+1275.4%
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Vitamin K
+∞%
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Vitamin B1
+842.5%
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Vitamin B6
+139.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+17.6%
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Fats
+107.1%
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Carbs
+∞%
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Water
+13.5%
Equal in Other - 4.37
Contains
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Protein
+17.6%
Contains
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Fats
+107.1%
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Carbs
+∞%
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Water
+13.5%
Equal in Other - 4.37
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-15.6%
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Monounsaturated Fat
+47.7%
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Polyunsaturated fat
+853.3%
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Saturated Fat
-15.6%
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Monounsaturated Fat
+47.7%
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Polyunsaturated 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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Opinion |
Net carbs | 0g | 1.5g |
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Protein | 24.62g | 20.93g |
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Fats | 11.45g | 5.53g |
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Carbs | 0g | 1.5g |
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Calories | 208kcal | 145kcal |
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Calcium | 382mg | 8mg |
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Iron | 2.92mg | 1.48mg |
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Magnesium | 39mg | 14mg |
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Phosphorus | 490mg | 196mg |
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Potassium | 397mg | 287mg |
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Sodium | 307mg | 1203mg |
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Zinc | 1.31mg | 2.88mg |
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Copper | 0.186mg | 0.079mg |
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Manganese | 0.108mg | 0.054mg |
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Selenium | 52.7µg | 19.5µg |
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Vitamin A | 108IU | 0IU |
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Vitamin A RAE | 32µg | 0µg |
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Vitamin E | 2.04mg | 0.25mg |
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Vitamin D | 193IU | 32IU |
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Vitamin D | 4.8µg | 0.8µg |
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Vitamin B1 | 0.08mg | 0.754mg |
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Vitamin B2 | 0.227mg | 0.202mg |
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Vitamin B3 | 5.245mg | 4.023mg |
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Vitamin B5 | 0.642mg | 0.403mg |
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Vitamin B6 | 0.167mg | 0.4mg |
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Folate | 10µg | 3µg |
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Vitamin B12 | 8.94µg | 0.65µg |
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Vitamin K | 2.6µg | 0µg |
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Tryptophan | 0.276mg | 0.251mg |
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Threonine | 1.079mg | 0.931mg |
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Isoleucine | 1.134mg | 0.918mg |
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Leucine | 2.001mg | 1.661mg |
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Lysine | 2.26mg | 1.775mg |
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Methionine | 0.729mg | 0.553mg |
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Phenylalanine | 0.961mg | 0.904mg |
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Valine | 1.268mg | 0.908mg |
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Histidine | 0.725mg | 0.75mg |
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Cholesterol | 142mg | 53mg |
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Saturated Fat | 1.528g | 1.81g |
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Omega-3 - DHA | 0.509g | 0g |
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Omega-3 - EPA | 0.473g | 0g |
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Monounsaturated Fat | 3.869g | 2.62g |
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Polyunsaturated fat | 5.148g | 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
131%

45%

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)