Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ham vs. Pollock — In-Depth Nutrition Comparison

Compare

Differences between ham and pollock

  • Ham has more vitamin B1, zinc, and iron, while pollock has more vitamin B12, selenium, magnesium, and phosphorus.
  • Pollock's daily need coverage for vitamin B12 is 125% higher.
  • Pollock contains 14 times less vitamin B1 than ham. Ham contains 0.754mg of vitamin B1, while pollock contains 0.054mg.
  • The amount of saturated fat in pollock is lower.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Ham vs Pollock 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more IronIron +164.3%
Contains more CopperCopper +31.7%
Contains more ZincZinc +405.3%
Contains more ManganeseManganese +200%
Contains more MagnesiumMagnesium +478.6%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +49.8%
Contains more PhosphorusPhosphorus +36.2%
Contains less SodiumSodium -65.2%
Contains more SeleniumSelenium +126.2%

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.
Ham
Ham
2
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%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin B1Vitamin B1 +1296.3%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12%
Contains more Vitamin DVitamin D +62.5%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more Vitamin B12Vitamin B12 +463.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.949mg
~equal in Vitamin B5 ~0.432mg
~equal in Folate ~3µg
~equal in Choline ~91.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +368.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +158.6%
Contains more ProteinProtein +12.2%
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +1855.2%
Contains less Sat. FatSaturated fat -91.2%
~equal in Polyunsaturated fat ~0.583g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pollock
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 Ham Pollock DV% diff.
Vitamin B12 0.65µg 3.66µg 125%
Vitamin B1 0.754mg 0.054mg 58%
Selenium 19.5µg 44.1µg 45%
Sodium 1203mg 419mg 34%
Zinc 2.88mg 0.57mg 21%
Magnesium 14mg 81mg 16%
Iron 1.48mg 0.56mg 12%
Cholesterol 53mg 86mg 11%
Phosphorus 196mg 267mg 10%
Saturated fat 1.81g 0.159g 8%
Fats 5.53g 1.18g 7%
Calcium 8mg 72mg 6%
Monounsaturated fat 2.62g 0.134g 6%
Vitamin B6 0.4mg 0.329mg 5%
Protein 20.93g 23.48g 5%
Potassium 287mg 430mg 4%
Vitamin D 0.8µg 1.3µg 3%
Vitamin B2 0.202mg 0.223mg 2%
Calories 145kcal 111kcal 2%
Copper 0.079mg 0.06mg 2%
Manganese 0.054mg 0.018mg 2%
Vitamin A 0µg 17µg 2%
Vitamin D 32IU 51IU 2%
Vitamin B5 0.403mg 0.432mg 1%
Choline 85.1mg 91.6mg 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Vitamin E 0.25mg 0.28mg 0%
Vitamin B3 4.023mg 3.949mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 3µg 3µg 0%
Polyunsaturated fat 0.54g 0.583g 0%
Tryptophan 0.251mg 0.263mg 0%
Threonine 0.931mg 1.029mg 0%
Isoleucine 0.918mg 1.082mg 0%
Leucine 1.661mg 1.908mg 0%
Lysine 1.775mg 2.157mg 0%
Methionine 0.553mg 0.696mg 0%
Phenylalanine 0.904mg 0.917mg 0%
Valine 0.908mg 1.21mg 0%
Histidine 0.75mg 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
44%
Ham
60%
Pollock
Minerals Daily Need Coverage Score
55%
Ham
59%
Pollock

Comparison summary

Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 784mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 1.651g)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 33mg)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.