Ham vs. Chinook salmon — In-Depth Nutrition Comparison
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The main differences between ham and chinook salmon
- Ham has more vitamin B1 and zinc; however, chinook salmon has more vitamin B12, selenium, vitamin B3, magnesium, phosphorus, and vitamin A.
- Daily need coverage for vitamin B12 for chinook salmon is 92% higher.
- Chinook salmon has 20 times less sodium than ham. Ham has 1203mg of sodium, while chinook salmon has 60mg.
Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, salmon, chinook, cooked, dry heat.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +62.6% |
| Contains more CopperCopper | +49.1% |
| Contains more ZincZinc | +414.3% |
| Contains more ManganeseManganese | +184.2% |
| Contains more MagnesiumMagnesium | +771.4% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +76% |
| Contains more PhosphorusPhosphorus | +89.3% |
| Contains less SodiumSodium | -95% |
| Contains more SeleniumSelenium | +140% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1613.6% |
| Contains more Vitamin B2Vitamin B2 | +31.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +149.7% |
| Contains more Vitamin B5Vitamin B5 | +114.6% |
| Contains more Vitamin B6Vitamin B6 | +15.5% |
| Contains more Vitamin B12Vitamin B12 | +341.5% |
| Contains more FolateFolate | +1066.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 2.87µg | 93% |
| Vitamin B1 | 0.754mg | 0.044mg | 59% |
| Sodium | 1203mg | 60mg | 50% |
| Selenium | 19.5µg | 46.8µg | 50% |
| Vitamin B3 | 4.023mg | 10.045mg | 38% |
| Magnesium | 14mg | 122mg | 26% |
| Phosphorus | 196mg | 371mg | 25% |
| Zinc | 2.88mg | 0.56mg | 21% |
| Vitamin A | 0µg | 149µg | 17% |
| Choline | 85.1mg | 15% | |
| Polyunsaturated fat | 0.54g | 2.662g | 14% |
| Fats | 5.53g | 13.38g | 12% |
| Cholesterol | 53mg | 85mg | 11% |
| Protein | 20.93g | 25.72g | 10% |
| Vitamin B5 | 0.403mg | 0.865mg | 9% |
| Folate | 3µg | 35µg | 8% |
| Monounsaturated fat | 2.62g | 5.742g | 8% |
| Iron | 1.48mg | 0.91mg | 7% |
| Saturated fat | 1.81g | 3.214g | 6% |
| Potassium | 287mg | 505mg | 6% |
| Vitamin B6 | 0.4mg | 0.462mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Calories | 145kcal | 231kcal | 4% |
| Vitamin B2 | 0.202mg | 0.154mg | 4% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 4% | |
| Copper | 0.079mg | 0.053mg | 3% |
| Manganese | 0.054mg | 0.019mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Calcium | 8mg | 28mg | 2% |
| Carbs | 1.5g | 0g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Tryptophan | 0.251mg | 0.288mg | 0% |
| Threonine | 0.931mg | 1.127mg | 0% |
| Isoleucine | 0.918mg | 1.185mg | 0% |
| Leucine | 1.661mg | 2.09mg | 0% |
| Lysine | 1.775mg | 2.362mg | 0% |
| Methionine | 0.553mg | 0.761mg | 0% |
| Phenylalanine | 0.904mg | 1.004mg | 0% |
| Valine | 0.908mg | 1.325mg | 0% |
| Histidine | 0.75mg | 0.757mg | 0% |
| Omega-3 - EPA | 0g | 1.01g | N/A |
| Omega-3 - DHA | 0g | 0.727g | N/A |
| Omega-3 - DPA | 0g | 0.296g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-193% |
| Contains more ProteinProtein | +22.9% |
| Contains more FatsFats | +142% |
~equal in
Water
~65.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
3.214 g
Monounsaturated fat:
Mono. Fat
5.742 g
Polyunsaturated fat:
Poly. Fat
2.662 g
| Contains less Sat. FatSaturated fat | -43.7% |
| Contains more Mono. FatMonounsaturated fat | +119.2% |
| Contains more Poly. FatPolyunsaturated fat | +393% |
