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Ham vs. Bass — In-Depth Nutrition Comparison

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Important differences between Ham and Bass

  • Ham has more Vitamin B1, Zinc, Vitamin B2, and Vitamin B3, however, Bass has more Vitamin B12, Selenium, Vitamin B5, and Magnesium.
  • Bass's daily need coverage for Vitamin B12 is 157% more.
  • Ham has 14 times more Sodium than Bass. Ham has 1203mg of Sodium, while Bass has 88mg.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, bass, striped, cooked, dry heat.

Infographic

Ham vs Bass infographic
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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.
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%
Bass
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more IronIron +37%
Contains more CopperCopper +97.5%
Contains more ZincZinc +464.7%
Contains more ManganeseManganese +184.2%
Contains more MagnesiumMagnesium +264.3%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +14.3%
Contains more PhosphorusPhosphorus +29.6%
Contains less SodiumSodium -92.7%
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.
Ham
Ham
7
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%
Bass
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% 6.2% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +555.7%
Contains more Vitamin B2Vitamin B2 +445.9%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +114.6%
Contains more Vitamin B12Vitamin B12 +578.5%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

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
Bass
2
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +84.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +375%
~equal in Protein ~22.73g
~equal in Water ~73.36g

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
Bass
2
26% 34% 40%
Saturated Fat: Sat. Fat 0.65 g
Monounsaturated Fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated Fat +209.7%
Contains less Sat. FatSaturated Fat -64.1%
Contains more Poly. FatPolyunsaturated fat +86.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Bass
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ham Bass Opinion
Calories 145kcal 124kcal Ham
Protein 20.93g 22.73g Bass
Fats 5.53g 2.99g Ham
Net carbs 1.5g 0g Ham
Carbs 1.5g 0g Ham
Cholesterol 53mg 103mg Ham
Vitamin D 32IU Ham
Magnesium 14mg 51mg Bass
Calcium 8mg 19mg Bass
Potassium 287mg 328mg Bass
Iron 1.48mg 1.08mg Ham
Copper 0.079mg 0.04mg Ham
Zinc 2.88mg 0.51mg Ham
Phosphorus 196mg 254mg Bass
Sodium 1203mg 88mg Bass
Vitamin A 0IU 104IU Bass
Vitamin A RAE 0µg 31µg Bass
Vitamin E 0.25mg Ham
Vitamin D 0.8µg Ham
Manganese 0.054mg 0.019mg Ham
Selenium 19.5µg 46.8µg Bass
Vitamin B1 0.754mg 0.115mg Ham
Vitamin B2 0.202mg 0.037mg Ham
Vitamin B3 4.023mg 2.558mg Ham
Vitamin B5 0.403mg 0.865mg Bass
Vitamin B6 0.4mg 0.346mg Ham
Vitamin B12 0.65µg 4.41µg Bass
Folate 3µg 10µg Bass
Choline 85.1mg Ham
Saturated Fat 1.81g 0.65g Bass
Monounsaturated Fat 2.62g 0.846g Ham
Polyunsaturated fat 0.54g 1.005g Bass
Tryptophan 0.251mg 0.255mg Bass
Threonine 0.931mg 0.997mg Bass
Isoleucine 0.918mg 1.047mg Bass
Leucine 1.661mg 1.848mg Bass
Lysine 1.775mg 2.088mg Bass
Methionine 0.553mg 0.673mg Bass
Phenylalanine 0.904mg 0.887mg Ham
Valine 0.908mg 1.171mg Bass
Histidine 0.75mg 0.669mg Ham
Omega-3 - EPA 0g 0.217g Bass
Omega-3 - DHA 0g 0.75g Bass

Which food is preferable for your diet?

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

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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
45%
Ham
60%
Bass
Minerals Daily Need Coverage Score
55%
Ham
52%
Bass

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 50mg)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bass
Bass contains less Sodium (difference - 1115mg)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 1.16g)
Which food is cheaper?
Bass
Bass is cheaper (difference - $0.5)
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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.