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Ham vs Sardine - In-Depth Nutrition Comparison

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Important differences between Ham and Sardine

  • Ham has more Vitamin B1, and Vitamin B6, however Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, and Iron.
  • Sardine's daily need coverage for Vitamin B12 is 345% more.
  • Ham has 9 times more Vitamin B1 than Sardine. Ham has 0.754mg of Vitamin B1, while Sardine has 0.08mg.
  • Sardine is 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.

Infographic

Ham vs Sardine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
1
:
Contains more Zinc +119.8%
Contains more Calcium +4675%
Contains more Iron +97.3%
Contains more Magnesium +178.6%
Contains more Phosphorus +150%
Contains more Potassium +38.3%
Contains less Sodium -74.5%
Contains more Copper +135.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Zinc +119.8%
Contains more Calcium +4675%
Contains more Iron +97.3%
Contains more Magnesium +178.6%
Contains more Phosphorus +150%
Contains more Potassium +38.3%
Contains less Sodium -74.5%
Contains more Copper +135.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
2
:
Contains more Vitamin B1 +842.5%
Contains more Vitamin B6 +139.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +716%
Contains more Vitamin D +500%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B5 +59.3%
Contains more Folate +233.3%
Contains more Vitamin B12 +1275.4%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin B1 +842.5%
Contains more Vitamin B6 +139.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +716%
Contains more Vitamin D +500%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B5 +59.3%
Contains more Folate +233.3%
Contains more Vitamin B12 +1275.4%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Sardine
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Ham Sardine Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 24.62g Sardine
Fats 5.53g 11.45g Sardine
Carbs 1.5g 0g Ham
Calories 145kcal 208kcal Sardine
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 382mg Sardine
Iron 1.48mg 2.92mg Sardine
Magnesium 14mg 39mg Sardine
Phosphorus 196mg 490mg Sardine
Potassium 287mg 397mg Sardine
Sodium 1203mg 307mg Sardine
Zinc 2.88mg 1.31mg Ham
Copper 0.079mg 0.186mg Sardine
Vitamin A 0IU 108IU Sardine
Vitamin E 0.25mg 2.04mg Sardine
Vitamin D 32IU 193IU Sardine
Vitamin D 0.8µg 4.8µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.08mg Ham
Vitamin B2 0.202mg 0.227mg Sardine
Vitamin B3 4.023mg 5.245mg Sardine
Vitamin B5 0.403mg 0.642mg Sardine
Vitamin B6 0.4mg 0.167mg Ham
Folate 3µg 10µg Sardine
Vitamin B12 0.65µg 8.94µg Sardine
Vitamin K 0µg 2.6µg Sardine
Tryptophan 0.251mg 0.276mg Sardine
Threonine 0.931mg 1.079mg Sardine
Isoleucine 0.918mg 1.134mg Sardine
Leucine 1.661mg 2.001mg Sardine
Lysine 1.775mg 2.26mg Sardine
Methionine 0.553mg 0.729mg Sardine
Phenylalanine 0.904mg 0.961mg Sardine
Valine 0.908mg 1.268mg Sardine
Histidine 0.75mg 0.725mg Ham
Cholesterol 53mg 142mg Ham
Trans Fat g g
Saturated Fat 1.81g 1.528g Sardine
Monounsaturated Fat 2.62g 3.869g Sardine
Polyunsaturated fat 0.54g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
131
Sardine
Mineral Summary Score
55
Ham
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
148%
Sardine
Carbohydrates
2%
Ham
0%
Sardine
Fats
26%
Ham
53%
Sardine

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 896mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.282g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 89mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.