Ham vs. Cod — In-Depth Nutrition Comparison
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How are ham and cod different?
- Ham is higher in vitamin B1, zinc, iron, vitamin B3, vitamin B6, and vitamin B2; however, cod is richer in vitamin B5, selenium, and vitamin B12.
- Daily need coverage for vitamin B5 for cod is 3052% higher.
- Ham contains 22 times more sodium than cod. While ham contains 1203mg of sodium, cod contains only 54mg.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, cod, Atlantic, raw are the varieties used in this article.
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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 | +289.5% |
| Contains more CopperCopper | +182.1% |
| Contains more ZincZinc | +540% |
| Contains more ManganeseManganese | +260% |
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +43.9% |
| Contains less SodiumSodium | -95.5% |
| Contains more SeleniumSelenium | +69.7% |
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 B1Vitamin B1 | +892.1% |
| Contains more Vitamin B2Vitamin B2 | +210.8% |
| Contains more Vitamin B3Vitamin B3 | +95% |
| Contains more Vitamin B6Vitamin B6 | +63.3% |
| Contains more CholineCholine | +30.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +156% |
| Contains more Vitamin DVitamin D | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +37865.3% |
| Contains more Vitamin B12Vitamin B12 | +40% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 0.403mg | 153mg | 3052% |
| Vitamin B1 | 0.754mg | 0.076mg | 57% |
| Sodium | 1203mg | 54mg | 50% |
| Selenium | 19.5µg | 33.1µg | 25% |
| Zinc | 2.88mg | 0.45mg | 22% |
| Iron | 1.48mg | 0.38mg | 14% |
| Vitamin B6 | 0.4mg | 0.245mg | 12% |
| Vitamin B3 | 4.023mg | 2.063mg | 12% |
| Vitamin B12 | 0.65µg | 0.91µg | 11% |
| Vitamin B2 | 0.202mg | 0.065mg | 11% |
| Saturated fat | 1.81g | 0.131g | 8% |
| Fats | 5.53g | 0.67g | 7% |
| Monounsaturated fat | 2.62g | 0.094g | 6% |
| Copper | 0.079mg | 0.028mg | 6% |
| Protein | 20.93g | 17.81g | 6% |
| Choline | 85.1mg | 65.2mg | 4% |
| Magnesium | 14mg | 32mg | 4% |
| Potassium | 287mg | 413mg | 4% |
| Calories | 145kcal | 82kcal | 3% |
| Vitamin E | 0.25mg | 0.64mg | 3% |
| Cholesterol | 53mg | 43mg | 3% |
| Manganese | 0.054mg | 0.015mg | 2% |
| Polyunsaturated fat | 0.54g | 0.231g | 2% |
| Phosphorus | 196mg | 203mg | 1% |
| Calcium | 8mg | 16mg | 1% |
| Vitamin D | 32IU | 36IU | 1% |
| Vitamin A | 0µg | 12µg | 1% |
| Folate | 3µg | 7µg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Vitamin D | 0.8µg | 0.9µg | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Vitamin K | 0µg | 0.1µg | 0% |
| Tryptophan | 0.251mg | 0.199mg | 0% |
| Threonine | 0.931mg | 0.781mg | 0% |
| Isoleucine | 0.918mg | 0.821mg | 0% |
| Leucine | 1.661mg | 1.447mg | 0% |
| Lysine | 1.775mg | 1.635mg | 0% |
| Methionine | 0.553mg | 0.527mg | 0% |
| Phenylalanine | 0.904mg | 0.695mg | 0% |
| Valine | 0.908mg | 0.917mg | 0% |
| Histidine | 0.75mg | 0.524mg | 0% |
| Omega-3 - EPA | 0g | 0.064g | N/A |
| Omega-3 - DHA | 0g | 0.12g | N/A |
| Omega-3 - DPA | 0g | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +17.5% |
| Contains more FatsFats | +725.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1356.7% |
| Contains more WaterWater | +20% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2687.2% |
| Contains more Poly. FatPolyunsaturated fat | +133.8% |
| Contains less Sat. FatSaturated fat | -92.8% |