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  6. Ham vs. Fish oil

Ham vs. Fish oil — In-Depth Nutrition Comparison

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How are Ham and Fish oil different?

  • Ham is richer in Vitamin B1, Selenium, Vitamin B6, Phosphorus, Vitamin B12, and Zinc, while Fish oil is higher in Vitamin D.
  • Fish oil covers your daily need of Cholesterol 219% more than Ham.
  • Fish oil is lower in Sodium.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish oil, sardine types were used in this article.

Infographic

Ham vs Fish oil 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
Ham
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
Ham
9
:
1
Fish oil
Fish oil
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin D +937.5%
Ham
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%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin D +937.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1708.3%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1708.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +1191.6%
Contains more Polyunsaturated fat +5801.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +1191.6%
Contains more Polyunsaturated fat +5801.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Fish oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Ham Fish oil Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 0g Ham
Fats 5.53g 100g Fish oil
Carbs 1.5g 0g Ham
Calories 145kcal 902kcal Fish oil
Calcium 8mg 0mg Ham
Iron 1.48mg 0mg Ham
Magnesium 14mg 0mg Ham
Phosphorus 196mg 0mg Ham
Potassium 287mg 0mg Ham
Sodium 1203mg 0mg Fish oil
Zinc 2.88mg 0mg Ham
Copper 0.079mg 0mg Ham
Manganese 0.054mg 0mg Ham
Selenium 19.5µg 0µg Ham
Vitamin E 0.25mg Ham
Vitamin D 32IU 332IU Fish oil
Vitamin D 0.8µg 8.3µg Fish oil
Vitamin B1 0.754mg 0mg Ham
Vitamin B2 0.202mg 0mg Ham
Vitamin B3 4.023mg 0mg Ham
Vitamin B5 0.403mg 0mg Ham
Vitamin B6 0.4mg 0mg Ham
Folate 3µg 0µg Ham
Vitamin B12 0.65µg 0µg Ham
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 710mg Ham
Saturated Fat 1.81g 29.892g Ham
Omega-3 - DHA 0g 10.656g Fish oil
Omega-3 - EPA 0g 10.137g Fish oil
Omega-3 - DPA 0g 1.973g Fish oil
Monounsaturated Fat 2.62g 33.841g Fish oil
Polyunsaturated fat 0.54g 31.867g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
21%
Fish oil
Minerals Daily Need Coverage Score
55%
Ham
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 657mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 28.082g)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 1203mg)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $0.5)
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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.