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Ham vs Mackerel - In-Depth Nutrition Comparison

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The main differences between Ham and Mackerel

  • Ham has more Vitamin B1 and Zinc, however Mackerel has more Vitamin B12, Vitamin D, Selenium, Vitamin E and Magnesium.
  • Daily need coverage for Vitamin B12 from Mackerel is 473% higher.
  • Mackerel has 38 times less Vitamin B1 than Ham. Ham has 0.754mg of Vitamin B1, while Mackerel has 0.02mg.
  • Ham is lower in Cholesterol.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, mackerel, salted.

Infographic

Ham vs Mackerel 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
:
Contains more Zinc +161.8%
Contains less Sodium -73%
Contains more Calcium +725%
Contains more Potassium +81.2%
Contains more Magnesium +328.6%
Contains more Copper +26.6%
Contains more Phosphorus +29.6%
Equal in Iron - 1.4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Contains more Zinc +161.8%
Contains less Sodium -73%
Contains more Calcium +725%
Contains more Potassium +81.2%
Contains more Magnesium +328.6%
Contains more Copper +26.6%
Contains more Phosphorus +29.6%
Equal in Iron - 1.4

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
4
:
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +21.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +852%
Contains more Vitamin D +3050%
Contains more Vitamin B12 +1746.2%
Contains more Vitamin K +∞%
Contains more Folate +400%
Equal in Vitamin B2 - 0.19
Equal in Vitamin B6 - 0.41
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% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +21.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +852%
Contains more Vitamin D +3050%
Contains more Vitamin B12 +1746.2%
Contains more Vitamin K +∞%
Contains more Folate +400%
Equal in Vitamin B2 - 0.19
Equal in Vitamin B6 - 0.41

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
45
Ham
212
Mackerel
Mineral Summary Score
55
Ham
114
Mackerel

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 the food
Protein
126%
Ham
111%
Mackerel
Carbohydrates
2%
Ham
0%
Mackerel
Fats
26%
Ham
116%
Mackerel

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 3247mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.338g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $6.5)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Mackerel Opinion
Calories 145 305 Mackerel
Protein 20.93 18.5 Ham
Fats 5.53 25.1 Mackerel
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 95 Ham
Vitamin D 32 1006 Mackerel
Iron 1.48 1.4 Ham
Calcium 8 66 Mackerel
Potassium 287 520 Mackerel
Magnesium 14 60 Mackerel
Sugars 0 0
Fiber 0 0
Copper 0.079 0.1 Mackerel
Zinc 2.88 1.1 Ham
Starch
Phosphorus 196 254 Mackerel
Sodium 1203 4450 Ham
Vitamin A 0 157 Mackerel
Vitamin E 0.25 2.38 Mackerel
Vitamin D 0.8 25.2 Mackerel
Vitamin B1 0.754 0.02 Ham
Vitamin B2 0.202 0.19 Ham
Vitamin B3 4.023 3.3 Ham
Vitamin B5 0.403 Ham
Vitamin B6 0.4 0.41 Mackerel
Vitamin B12 0.65 12 Mackerel
Vitamin K 0 7.8 Mackerel
Folate 3 15 Mackerel
Trans Fat
Saturated Fat 1.81 7.148 Ham
Monounsaturated Fat 2.62 8.32 Mackerel
Polyunsaturated fat 0.54 6.21 Mackerel
Tryptophan 0.251 Ham
Threonine 0.931 Ham
Isoleucine 0.918 Ham
Leucine 1.661 Ham
Lysine 1.775 Ham
Methionine 0.553 Ham
Phenylalanine 0.904 Ham
Valine 0.908 Ham
Histidine 0.75 Ham
Fructose

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 of 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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.