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  6. Fish sauce vs. Ham

Fish sauce vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between fish sauce and ham

  • Fish sauce has more magnesium and folate; however, ham is higher in vitamin B1, phosphorus, zinc, selenium, choline, and vitamin B2.
  • Fish sauce covers your daily need for sodium, 289% more than ham.
  • Fish sauce has 17 times more folate than ham. While fish sauce has 51µg of folate, ham has only 3µg.
  • Ham has less sodium.

These are the specific foods used in this comparison Sauce, fish, ready-to-serve and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Ham
Ham
6
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 +1150%
Contains more CalciumCalcium +437.5%
Contains more ManganeseManganese +331.5%
Contains more IronIron +89.7%
Contains more CopperCopper +58%
Contains more ZincZinc +1340%
Contains more PhosphorusPhosphorus +2700%
Contains less SodiumSodium -84.7%
Contains more SeleniumSelenium +114.3%
~equal in Potassium ~287mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Ham
Ham
8
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +6183.3%
Contains more Vitamin B2Vitamin B2 +254.4%
Contains more Vitamin B3Vitamin B3 +73.9%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B12Vitamin B12 +35.4%
Contains more CholineCholine +544.7%
~equal in Vitamin B6 ~0.4mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fish sauce Ham DV% diff.
Sodium 7851mg 1203mg 289%
Vitamin B1 0.012mg 0.754mg 62%
Magnesium 175mg 14mg 38%
Protein 5.06g 20.93g 32%
Phosphorus 7mg 196mg 27%
Zinc 0.2mg 2.88mg 24%
Selenium 9.1µg 19.5µg 19%
Cholesterol 0mg 53mg 18%
Choline 13.2mg 85.1mg 13%
Folate 51µg 3µg 12%
Vitamin B3 2.313mg 4.023mg 11%
Vitamin B2 0.057mg 0.202mg 11%
Iron 0.78mg 1.48mg 9%
Manganese 0.233mg 0.054mg 8%
Saturated fat 0.003g 1.81g 8%
Fats 0.01g 5.53g 8%
Monounsaturated fat 0.002g 2.62g 7%
Vitamin B12 0.48µg 0.65µg 7%
Vitamin B5 0.118mg 0.403mg 6%
Calories 35kcal 145kcal 6%
Vitamin D 0µg 0.8µg 4%
Calcium 43mg 8mg 4%
Vitamin D 0IU 32IU 4%
Polyunsaturated fat 0.003g 0.54g 4%
Copper 0.05mg 0.079mg 3%
Vitamin E 0mg 0.25mg 2%
Carbs 3.64g 1.5g 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 3.64g 1.5g N/A
Potassium 288mg 287mg 0%
Sugar 3.64g 0g N/A
Vitamin A 4µg 0µg 0%
Vitamin B6 0.396mg 0.4mg 0%
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Ham
Ham
2
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 CarbsCarbs +142.7%
Contains more OtherOther +362.7%
Contains more ProteinProtein +313.6%
Contains more FatsFats +55200%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Ham
Ham
2
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 -99.8%
Contains more Mono. FatMonounsaturated fat +130900%
Contains more Poly. FatPolyunsaturated fat +17900%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.