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 for 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
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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.
| Contains more ZincZinc | +161.8% |
| Contains less SodiumSodium | -73% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +328.6% |
| Contains more CalciumCalcium | +725% |
| Contains more PotassiumPotassium | +81.2% |
| Contains more CopperCopper | +26.6% |
| Contains more PhosphorusPhosphorus | +29.6% |
| Contains more SeleniumSelenium | +276.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +3670% |
| Contains more Vitamin B3Vitamin B3 | +21.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +852% |
| Contains more Vitamin DVitamin D | +3050% |
| Contains more Vitamin B12Vitamin B12 | +1746.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +19.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +57.4% |
| Contains more FatsFats | +353.9% |
| Contains more OtherOther | +206.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.7% |
| Contains more Mono. FatMonounsaturated fat | +217.6% |
| Contains more Poly. FatPolyunsaturated 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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0.65µg | 12µg | 473% |
| Sodium | 1203mg | 4450mg | 141% |
| Vitamin D | 0.8µg | 25.2µg | 122% |
| Vitamin D | 32IU | 1006IU | 122% |
| Selenium | 19.5µg | 73.4µg | 98% |
| Vitamin B1 | 0.754mg | 0.02mg | 61% |
| Polyunsaturated fat | 0.54g | 6.21g | 38% |
| Fats | 5.53g | 25.1g | 30% |
| Saturated fat | 1.81g | 7.148g | 24% |
| Zinc | 2.88mg | 1.1mg | 16% |
| Vitamin E | 0.25mg | 2.38mg | 14% |
| Cholesterol | 53mg | 95mg | 14% |
| Monounsaturated fat | 2.62g | 8.32g | 14% |
| Magnesium | 14mg | 60mg | 11% |
| Phosphorus | 196mg | 254mg | 8% |
| Vitamin B5 | 0.403mg | 8% | |
| Calories | 145kcal | 305kcal | 8% |
| Potassium | 287mg | 520mg | 7% |
| Vitamin K | 0µg | 7.8µg | 7% |
| Calcium | 8mg | 66mg | 6% |
| Protein | 20.93g | 18.5g | 5% |
| Vitamin B3 | 4.023mg | 3.3mg | 5% |
| Vitamin A | 0µg | 47µg | 5% |
| Folate | 3µg | 15µg | 3% |
| Choline | 85.1mg | 101.6mg | 3% |
| Manganese | 0.054mg | 2% | |
| Copper | 0.079mg | 0.1mg | 2% |
| Vitamin B2 | 0.202mg | 0.19mg | 1% |
| Vitamin B6 | 0.4mg | 0.41mg | 1% |
| Iron | 1.48mg | 1.4mg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% | |
| Omega-3 - EPA | 0g | 1.619g | N/A |
| Omega-3 - DHA | 0g | 2.965g | N/A |
| Omega-3 - DPA | 0g | 0.391g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
44%
172%
Minerals Daily Need Coverage Score
55%
131%
Comparison summary
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Ham contains less Sodium (difference - 3247mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 5.338g)
Which food is cheaper?
Ham is cheaper (difference - $6.5)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)