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Rainbow trout vs Ham - In-Depth Nutrition Comparison

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The main differences between Rainbow trout and Ham

  • Rainbow trout has more Vitamin B12, Vitamin D, Vitamin B5, Vitamin E , and Vitamin B3, however Ham has more Vitamin B1, Zinc, Iron, and Vitamin A.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 152% higher.
  • Ham has 20 times less Vitamin D than Rainbow trout. Rainbow trout has 635IU of Vitamin D, while Ham has 32IU.
  • Rainbow trout is lower in Sodium.

Food types used in this article are Fish, trout, rainbow, farmed, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Rainbow trout 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
Contains more Calcium +212.5%
Contains more Potassium +31.4%
Contains more Magnesium +78.6%
Contains more Phosphorus +15.3%
Contains less Sodium -95.8%
Contains more Iron +377.4%
Contains more Copper +71.7%
Contains more Zinc +540%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Calcium +212.5%
Contains more Potassium +31.4%
Contains more Magnesium +78.6%
Contains more Phosphorus +15.3%
Contains less Sodium -95.8%
Contains more Iron +377.4%
Contains more Copper +71.7%
Contains more Zinc +540%

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
:
3
Ham
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +836%
Contains more Vitamin D +1887.5%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +313.6%
Contains more Vitamin B12 +561.5%
Contains more Vitamin K +∞%
Contains more Folate +266.7%
Contains more Vitamin B1 +528.3%
Contains more Vitamin B2 +124.4%
Contains more Vitamin B6 +17.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +836%
Contains more Vitamin D +1887.5%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +313.6%
Contains more Vitamin B12 +561.5%
Contains more Vitamin K +∞%
Contains more Folate +266.7%
Contains more Vitamin B1 +528.3%
Contains more Vitamin B2 +124.4%
Contains more Vitamin B6 +17.6%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Ham Opinion
Calories 141kcal 145kcal Ham
Protein 19.94g 20.93g Ham
Fats 6.18g 5.53g Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Net carbs 0g 1.5g Ham
Carbs 0g 1.5g Ham
Cholesterol 59mg 53mg Ham
Vitamin D 635IU 32IU Rainbow trout
Iron 0.31mg 1.48mg Ham
Calcium 25mg 8mg Rainbow trout
Potassium 377mg 287mg Rainbow trout
Magnesium 25mg 14mg Rainbow trout
Sugar 0g 0g
Fiber 0g 0g
Copper 0.046mg 0.079mg Ham
Zinc 0.45mg 2.88mg Ham
Starch g g
Phosphorus 226mg 196mg Rainbow trout
Sodium 51mg 1203mg Rainbow trout
Vitamin A 280IU 0IU Rainbow trout
Vitamin E 2.34mg 0.25mg Rainbow trout
Vitamin D 15.9µg 0.8µg Rainbow trout
Vitamin B1 0.12mg 0.754mg Ham
Vitamin B2 0.09mg 0.202mg Ham
Vitamin B3 5.567mg 4.023mg Rainbow trout
Vitamin B5 1.667mg 0.403mg Rainbow trout
Vitamin B6 0.34mg 0.4mg Ham
Vitamin B12 4.3µg 0.65µg Rainbow trout
Vitamin K 0.1µg 0µg Rainbow trout
Folate 11µg 3µg Rainbow trout
Trans Fat 0.047g g Ham
Saturated Fat 1.383g 1.81g Rainbow trout
Monounsaturated Fat 1.979g 2.62g Ham
Polyunsaturated fat 1.507g 0.54g Rainbow trout
Tryptophan 0.234mg 0.251mg Ham
Threonine 0.915mg 0.931mg Ham
Isoleucine 0.962mg 0.918mg Rainbow trout
Leucine 1.696mg 1.661mg Rainbow trout
Lysine 1.916mg 1.775mg Rainbow trout
Methionine 0.618mg 0.553mg Rainbow trout
Phenylalanine 0.815mg 0.904mg Ham
Valine 1.075mg 0.908mg Rainbow trout
Histidine 0.614mg 0.75mg Ham
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
119
Rainbow trout
45
Ham
Mineral Summary Score
25
Rainbow trout
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
120%
Rainbow trout
126%
Ham
Carbohydrates
0%
Rainbow trout
2%
Ham
Fats
29%
Rainbow trout
26%
Ham

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1152mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.427g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 6mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.