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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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
4
:
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%
Contains more Selenium +276.4%
Equal in Iron - 1.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
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%
Contains more Selenium +276.4%
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" charts 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 Choline +19.4%
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 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 56% 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 Choline +19.4%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.19
Equal in Vitamin B6 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
Contains more Protein +13.1%
Contains more Carbs +∞%
Contains more Water +57.4%
Contains more Fats +353.9%
Contains more Other +206.6%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +13.1%
Contains more Carbs +∞%
Contains more Water +57.4%
Contains more Fats +353.9%
Contains more Other +206.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
Contains less Saturated Fat -74.7%
Contains more Monounsaturated Fat +217.6%
Contains more Polyunsaturated fat +1050%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -74.7%
Contains more Monounsaturated Fat +217.6%
Contains more Polyunsaturated fat +1050%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Mackerel
Rich in minerals ok
Rich in vitamins 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

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
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
Manganese 0.054mg Ham
Selenium 19.5µg 73.4µg Mackerel
Vitamin A 0IU 157IU Mackerel
Vitamin A RAE 0µg 47µg Mackerel
Vitamin E 0.25mg 2.38mg Mackerel
Vitamin D 32IU 1006IU Mackerel
Vitamin D 0.8µg 25.2µg Mackerel
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 Ham
Vitamin B6 0.4mg 0.41mg Mackerel
Folate 3µg 15µg Mackerel
Vitamin B12 0.65µg 12µg Mackerel
Choline 85.1mg 101.6mg Mackerel
Vitamin K 0µg 7.8µg Mackerel
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 53mg 95mg Ham
Saturated Fat 1.81g 7.148g Ham
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
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

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
200%
Mackerel
Minerals Daily Need Coverage Score
55%
Ham
131%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
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)

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. 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.