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  6. Sardines vs. Ham

Sardines vs. Ham — In-Depth Nutrition Comparison

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Important differences between sardines and ham

  • Sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, and iron; however, ham has more vitamin B1 and vitamin B6.
  • Sardines' daily need coverage for vitamin B12 is 345% more.
  • Sardines have 48 times more calcium than ham. Sardines have 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

Sardines vs Ham infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Ham
Ham
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Ham 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Ham
Ham
0
36% 53% 11%
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 -15.6%
Contains more Mono. FatMonounsaturated fat +47.7%
Contains more Poly. FatPolyunsaturated fat +853.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sardines - 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.