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Ham vs Caviar - In-Depth Nutrition Comparison

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What are the main differences between Ham and Caviar?

  • Ham is richer in Vitamin B1, yet Caviar is richer in Vitamin B12, Iron, Selenium, Choline, Magnesium, Vitamin B5, Vitamin B2, and Vitamin A.
  • Caviar's daily need coverage for Vitamin B12 is 806% higher.
  • Ham has 4 times more Vitamin B1 than Caviar. Ham has 0.754mg of Vitamin B1, while Caviar has 0.19mg.
  • Ham contains less Cholesterol.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, caviar, black and red, granular types in this comparison.

Infographic

Ham vs Caviar 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
3
:
5
Caviar
Contains more Potassium +58.6%
Contains more Zinc +203.2%
Contains less Sodium -19.8%
Contains more Iron +702.7%
Contains more Calcium +3337.5%
Contains more Magnesium +2042.9%
Contains more Copper +39.2%
Contains more Phosphorus +81.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 446% 83% 16% 215% 37% 26% 153% 196%
Contains more Potassium +58.6%
Contains more Zinc +203.2%
Contains less Sodium -19.8%
Contains more Iron +702.7%
Contains more Calcium +3337.5%
Contains more Magnesium +2042.9%
Contains more Copper +39.2%
Contains more Phosphorus +81.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
3
:
8
Caviar
Contains more Vitamin B1 +296.8%
Contains more Vitamin B3 +3252.5%
Contains more Vitamin B6 +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +656%
Contains more Vitamin D +262.5%
Contains more Vitamin B2 +206.9%
Contains more Vitamin B5 +768.5%
Contains more Vitamin B12 +2976.9%
Contains more Vitamin K +∞%
Contains more Folate +1566.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 55% 38% 87% 48% 144% 3% 210% 74% 2500% 2% 38%
Contains more Vitamin B1 +296.8%
Contains more Vitamin B3 +3252.5%
Contains more Vitamin B6 +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +656%
Contains more Vitamin D +262.5%
Contains more Vitamin B2 +206.9%
Contains more Vitamin B5 +768.5%
Contains more Vitamin B12 +2976.9%
Contains more Vitamin K +∞%
Contains more Folate +1566.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Caviar
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Ham Caviar Opinion
Calories 145kcal 264kcal Caviar
Protein 20.93g 24.6g Caviar
Fats 5.53g 17.9g Caviar
Vitamin C 0mg 0mg
Net carbs 1.5g 4g Caviar
Carbs 1.5g 4g Caviar
Cholesterol 53mg 588mg Ham
Vitamin D 32IU 117IU Caviar
Iron 1.48mg 11.88mg Caviar
Calcium 8mg 275mg Caviar
Potassium 287mg 181mg Ham
Magnesium 14mg 300mg Caviar
Sugar 0g 0g
Fiber 0g 0g
Copper 0.079mg 0.11mg Caviar
Zinc 2.88mg 0.95mg Ham
Starch g g
Phosphorus 196mg 356mg Caviar
Sodium 1203mg 1500mg Ham
Vitamin A 0IU 905IU Caviar
Vitamin E 0.25mg 1.89mg Caviar
Vitamin D 0.8µg 2.9µg Caviar
Vitamin B1 0.754mg 0.19mg Ham
Vitamin B2 0.202mg 0.62mg Caviar
Vitamin B3 4.023mg 0.12mg Ham
Vitamin B5 0.403mg 3.5mg Caviar
Vitamin B6 0.4mg 0.32mg Ham
Vitamin B12 0.65µg 20µg Caviar
Vitamin K 0µg 0.6µg Caviar
Folate 3µg 50µg Caviar
Trans Fat g g
Saturated Fat 1.81g 4.06g Ham
Monounsaturated Fat 2.62g 4.631g Caviar
Polyunsaturated fat 0.54g 7.405g Caviar
Tryptophan 0.251mg 0.323mg Caviar
Threonine 0.931mg 1.263mg Caviar
Isoleucine 0.918mg 1.035mg Caviar
Leucine 1.661mg 2.133mg Caviar
Lysine 1.775mg 1.834mg Caviar
Methionine 0.553mg 0.646mg Caviar
Phenylalanine 0.904mg 1.071mg Caviar
Valine 0.908mg 1.263mg Caviar
Histidine 0.75mg 0.649mg Ham
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Caviar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
266
Caviar
Mineral Summary Score
55
Ham
146
Caviar

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
148%
Caviar
Carbohydrates
2%
Ham
4%
Caviar
Fats
26%
Ham
83%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 535mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 297mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.25g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $99.5)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.