Ham vs. Sardines — In-Depth Nutrition Comparison
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Important differences between ham and sardines
- Ham has more vitamin B1 and vitamin B6; however, sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, and iron.
- Sardines' daily need coverage for vitamin B12 is 345% more.
- Ham has 9 times more vitamin B1 than sardines. Ham has 0.754mg of vitamin B1, while sardines have 0.08mg.
- Sardines are lower in sodium.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 | +119.8% |
| Contains more MagnesiumMagnesium | +178.6% |
| Contains more CalciumCalcium | +4675% |
| Contains more PotassiumPotassium | +38.3% |
| Contains more IronIron | +97.3% |
| Contains more CopperCopper | +135.4% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains less SodiumSodium | -74.5% |
| Contains more ManganeseManganese | +100% |
| Contains more SeleniumSelenium | +170.3% |
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 | +842.5% |
| Contains more Vitamin B6Vitamin B6 | +139.5% |
| Contains more CholineCholine | +13.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +716% |
| Contains more Vitamin DVitamin D | +500% |
| Contains more Vitamin B2Vitamin B2 | +12.4% |
| Contains more Vitamin B3Vitamin B3 | +30.4% |
| Contains more Vitamin B5Vitamin B5 | +59.3% |
| Contains more Vitamin B12Vitamin B12 | +1275.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 8.94µg | 345% |
| Selenium | 19.5µg | 52.7µg | 60% |
| Vitamin B1 | 0.754mg | 0.08mg | 56% |
| Phosphorus | 196mg | 490mg | 42% |
| Sodium | 1203mg | 307mg | 39% |
| Calcium | 8mg | 382mg | 37% |
| Polyunsaturated fat | 0.54g | 5.148g | 31% |
| Cholesterol | 53mg | 142mg | 30% |
| Vitamin D | 32IU | 193IU | 20% |
| Vitamin D | 0.8µg | 4.8µg | 20% |
| Vitamin B6 | 0.4mg | 0.167mg | 18% |
| Iron | 1.48mg | 2.92mg | 18% |
| Zinc | 2.88mg | 1.31mg | 14% |
| Copper | 0.079mg | 0.186mg | 12% |
| Vitamin E | 0.25mg | 2.04mg | 12% |
| Fats | 5.53g | 11.45g | 9% |
| Vitamin B3 | 4.023mg | 5.245mg | 8% |
| Protein | 20.93g | 24.62g | 7% |
| Magnesium | 14mg | 39mg | 6% |
| Vitamin B5 | 0.403mg | 0.642mg | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Monounsaturated fat | 2.62g | 3.869g | 3% |
| Potassium | 287mg | 397mg | 3% |
| Calories | 145kcal | 208kcal | 3% |
| Choline | 85.1mg | 75mg | 2% |
| Folate | 3µg | 10µg | 2% |
| Vitamin B2 | 0.202mg | 0.227mg | 2% |
| Vitamin K | 0µg | 2.6µg | 2% |
| Manganese | 0.054mg | 0.108mg | 2% |
| Saturated fat | 1.81g | 1.528g | 1% |
| Carbs | 1.5g | 0g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Tryptophan | 0.251mg | 0.276mg | 0% |
| Threonine | 0.931mg | 1.079mg | 0% |
| Isoleucine | 0.918mg | 1.134mg | 0% |
| Leucine | 1.661mg | 2.001mg | 0% |
| Lysine | 1.775mg | 2.26mg | 0% |
| Methionine | 0.553mg | 0.729mg | 0% |
| Phenylalanine | 0.904mg | 0.961mg | 0% |
| Valine | 0.908mg | 1.268mg | 0% |
| Histidine | 0.75mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13.5% |
| Contains more ProteinProtein | +17.6% |
| Contains more FatsFats | +107.1% |
~equal in
Other
~4.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.6% |
| Contains more Mono. FatMonounsaturated fat | +47.7% |
| Contains more Poly. FatPolyunsaturated fat | +853.3% |
