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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 , Vitamin B3, and Vitamin A RAE, however, Ham has more Vitamin B1, Zinc, and Iron.
  • Daily need coverage for Vitamin B12 from 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.

Infographic

Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Ham
Ham
4
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 +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

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 9.7% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Ham
Ham
4
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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +836%
Contains more Vitamin DVitamin D +1887.5%
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%
Contains more CholineCholine +30.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 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 FatsFats +11.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +5362.5%
~equal in Protein ~20.93g
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated Fat: Sat. Fat 1.383 g
Monounsaturated Fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Ham
Ham
1
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 -23.6%
Contains more Poly. FatPolyunsaturated fat +179.1%
Contains more Mono. FatMonounsaturated Fat +32.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Magnesium 25mg 14mg Rainbow trout
Calcium 25mg 8mg Rainbow trout
Potassium 377mg 287mg Rainbow trout
Iron 0.31mg 1.48mg Ham
Copper 0.046mg 0.079mg Ham
Zinc 0.45mg 2.88mg Ham
Phosphorus 226mg 196mg Rainbow trout
Sodium 51mg 1203mg Rainbow trout
Vitamin A 280IU 0IU Rainbow trout
Vitamin A RAE 84µg 0µg Rainbow trout
Vitamin E 2.34mg 0.25mg Rainbow trout
Vitamin D 15.9µg 0.8µg Rainbow trout
Manganese 0.011mg 0.054mg Ham
Selenium 23.6µg 19.5µg 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 Ham
Choline 65mg 85.1mg 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
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DHA 0.516g 0g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0.091g 0g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

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

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
113%
Rainbow trout
45%
Ham
Minerals Daily Need Coverage Score
33%
Rainbow trout
55%
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

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. 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.