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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Ham

Sardines

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Ham

Sardines

Contains more Vitamin B1Vitamin B1	+842.5%
Contains more Vitamin B6Vitamin B6	+139.5%

Contains more Vitamin DVitamin D	+500%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+716%
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%

~equal in Vitamin C ~0mg

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*	32 IU	193 IU	20%
Vitamin D	0.8µg	4.8µg	20%
Iron	1.48mg	2.92mg	18%
Vitamin B6	0.4mg	0.167mg	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%
Calories	145kcal	208kcal	3%
Potassium	287mg	397mg	3%
Monounsaturated fat	2.62g	3.869g	3%
Manganese	0.054mg	0.108mg	2%
Vitamin B2	0.202mg	0.227mg	2%
Vitamin K	0µg	2.6µg	2%
Folate	3µg	10µg	2%
Choline	85.1mg	75mg	2%
Carbs	1.5g	0g	1%
Saturated fat	1.81g	1.528g	1%
Protein per 100 calories	14g	12g	N/A
Calories per 10 g protein	69kcal	84kcal	N/A
Weight per 100 calories	69g	48g	N/A
Unsaturated / Saturated Fat ratio	1.7	5.9	N/A
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