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, vitamin B3, and vitamin A; however, ham has more vitamin B1, zinc, and iron.
- Daily need coverage for vitamin B12 for rainbow trout is 152% higher.
- 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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more CalciumCalcium | +212.5% |
| Contains more PotassiumPotassium | +31.4% |
| Contains more PhosphorusPhosphorus | +15.3% |
| Contains less SodiumSodium | -95.8% |
| Contains more SeleniumSelenium | +21% |
| Contains more IronIron | +377.4% |
| Contains more CopperCopper | +71.7% |
| Contains more ZincZinc | +540% |
| Contains more ManganeseManganese | +390.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +1887.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +836% |
| Contains more Vitamin B3Vitamin B3 | +38.4% |
| Contains more Vitamin B5Vitamin B5 | +313.6% |
| Contains more Vitamin B12Vitamin B12 | +561.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +528.3% |
| Contains more Vitamin B2Vitamin B2 | +124.4% |
| Contains more Vitamin B6Vitamin B6 | +17.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.3µg | 0.65µg | 152% |
| Vitamin D | 15.9µg | 0.8µg | 76% |
| Vitamin D* | 635 IU | 32 IU | 75% |
| Vitamin B1 | 0.12mg | 0.754mg | 53% |
| Sodium | 51mg | 1203mg | 50% |
| Vitamin B5 | 1.667mg | 0.403mg | 25% |
| Zinc | 0.45mg | 2.88mg | 22% |
| Iron | 0.31mg | 1.48mg | 15% |
| Vitamin E | 2.34mg | 0.25mg | 14% |
| Vitamin B3 | 5.567mg | 4.023mg | 10% |
| Vitamin A | 84µg | 0µg | 9% |
| Vitamin B2 | 0.09mg | 0.202mg | 9% |
| Selenium | 23.6µg | 19.5µg | 7% |
| Polyunsaturated fat | 1.507g | 0.54g | 6% |
| Vitamin B6 | 0.34mg | 0.4mg | 5% |
| Copper | 0.046mg | 0.079mg | 4% |
| Phosphorus | 226mg | 196mg | 4% |
| Choline | 65mg | 85.1mg | 4% |
| Omega-3 (ALA) | 0.059g | 4% | |
| Vitamin C | 2.9mg | 0mg | 3% |
| Magnesium | 25mg | 14mg | 3% |
| Potassium | 377mg | 287mg | 3% |
| Omega-6 (Linoleic acid) | 0.466g | 3% | |
| Protein | 19.94g | 20.93g | 2% |
| Cholesterol | 59mg | 53mg | 2% |
| Calcium | 25mg | 8mg | 2% |
| Manganese | 0.011mg | 0.054mg | 2% |
| Folate | 11µg | 3µg | 2% |
| Saturated fat | 1.383g | 1.81g | 2% |
| Monounsaturated fat | 1.979g | 2.62g | 2% |
| Fats | 6.18g | 5.53g | 1% |
| Carbs | 0g | 1.5g | 1% |
| Calories | 141kcal | 145kcal | 0% |
| Protein per 100 calories | 14g | 14g | N/A |
| Calories per 10 g protein | 71kcal | 69kcal | N/A |
| Weight per 100 calories | 71g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 2.5 | 1.7 | N/A |
| Net carbs | 0g | 1.5g | N/A |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.234mg | 0.251mg | 0% |
| Threonine | 0.915mg | 0.931mg | 0% |
| Isoleucine | 0.962mg | 0.918mg | 0% |
| Leucine | 1.696mg | 1.661mg | 0% |
| Lysine | 1.916mg | 1.775mg | 0% |
| Methionine | 0.618mg | 0.553mg | 0% |
| Phenylalanine | 0.815mg | 0.904mg | 0% |
| Valine | 1.075mg | 0.908mg | 0% |
| Histidine | 0.614mg | 0.75mg | 0% |
| Omega-3 (EPA) | 0.217g | 0g | N/A |
| Omega-3 (DHA) | 0.516g | 0g | N/A |
| Omega-3 (DPA) | 0.091g | 0g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.007g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.008g | N/A | |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.02g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.04g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +11.8% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~20.93g
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
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 | -23.6% |
| Contains more Poly. FatPolyunsaturated fat | +179.1% |
| Contains more Mono. FatMonounsaturated fat | +32.4% |