Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Ham vs Mackerel - In-Depth Nutrition Comparison

Compare

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
Infographic link

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 less Sodium -73%
Contains more Zinc +161.8%
Contains more Calcium +725%
Contains more Magnesium +328.6%
Contains more Phosphorus +29.6%
Contains more Potassium +81.2%
Contains more Copper +26.6%
Equal in Iron - 1.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains less Sodium -73%
Contains more Zinc +161.8%
Contains more Calcium +725%
Contains more Magnesium +328.6%
Contains more Phosphorus +29.6%
Contains more Potassium +81.2%
Contains more Copper +26.6%
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 Folate +400%
Contains more Vitamin B12 +1746.2%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.19
Equal in Vitamin B6 - 0.41
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 Folate +400%
Contains more Vitamin B12 +1746.2%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.19
Equal in Vitamin B6 - 0.41

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 Mackerel
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Mackerel Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 18.5g Ham
Fats 5.53g 25.1g Mackerel
Carbs 1.5g 0g Ham
Calories 145kcal 305kcal Mackerel
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 66mg Mackerel
Iron 1.48mg 1.4mg Ham
Magnesium 14mg 60mg Mackerel
Phosphorus 196mg 254mg Mackerel
Potassium 287mg 520mg Mackerel
Sodium 1203mg 4450mg Ham
Zinc 2.88mg 1.1mg Ham
Copper 0.079mg 0.1mg Mackerel
Vitamin A 0IU 157IU Mackerel
Vitamin E 0.25mg 2.38mg Mackerel
Vitamin D 32IU 1006IU Mackerel
Vitamin D 0.8µg 25.2µg Mackerel
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.02mg Ham
Vitamin B2 0.202mg 0.19mg Ham
Vitamin B3 4.023mg 3.3mg Ham
Vitamin B5 0.403mg mg Ham
Vitamin B6 0.4mg 0.41mg Mackerel
Folate 3µg 15µg Mackerel
Vitamin B12 0.65µg 12µg Mackerel
Vitamin K 0µg 7.8µg Mackerel
Tryptophan 0.251mg mg Ham
Threonine 0.931mg mg Ham
Isoleucine 0.918mg mg Ham
Leucine 1.661mg mg Ham
Lysine 1.775mg mg Ham
Methionine 0.553mg mg Ham
Phenylalanine 0.904mg mg Ham
Valine 0.908mg mg Ham
Histidine 0.75mg mg Ham
Cholesterol 53mg 95mg Ham
Trans Fat g g
Saturated Fat 1.81g 7.148g Ham
Monounsaturated Fat 2.62g 8.32g Mackerel
Polyunsaturated fat 0.54g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
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 food.
Protein
126%
Ham
111%
Mackerel
Carbohydrates
2%
Ham
0%
Mackerel
Fats
26%
Ham
116%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 3247mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 42mg)
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 Sugar?
?
The foods are relatively equal in Sugar (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 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

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. 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.