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.
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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 E Vitamin 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% |
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% |
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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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 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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Opinion |
| Calories | 145kcal | 208kcal |
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| Protein | 20.93g | 24.62g |
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| Fats | 5.53g | 11.45g |
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| Net carbs | 1.5g | 0g |
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| Carbs | 1.5g | 0g |
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| Cholesterol | 53mg | 142mg |
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| Vitamin D | 32IU | 193IU |
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| Magnesium | 14mg | 39mg |
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| Calcium | 8mg | 382mg |
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| Potassium | 287mg | 397mg |
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| Iron | 1.48mg | 2.92mg |
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| Copper | 0.079mg | 0.186mg |
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| Zinc | 2.88mg | 1.31mg |
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| Phosphorus | 196mg | 490mg |
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| Sodium | 1203mg | 307mg |
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| Vitamin A | 0IU | 108IU |
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| Vitamin A RAE | 0µg | 32µg |
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| Vitamin E | 0.25mg | 2.04mg |
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| Vitamin D | 0.8µg | 4.8µg |
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| Manganese | 0.054mg | 0.108mg |
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| Selenium | 19.5µg | 52.7µg |
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| Vitamin B1 | 0.754mg | 0.08mg |
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| Vitamin B2 | 0.202mg | 0.227mg |
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| Vitamin B3 | 4.023mg | 5.245mg |
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| Vitamin B5 | 0.403mg | 0.642mg |
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| Vitamin B6 | 0.4mg | 0.167mg |
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| Vitamin B12 | 0.65µg | 8.94µg |
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| Vitamin K | 0µg | 2.6µg |
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| Folate | 3µg | 10µg |
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| Choline | 85.1mg | 75mg |
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| Saturated Fat | 1.81g | 1.528g |
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| Monounsaturated Fat | 2.62g | 3.869g |
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| Polyunsaturated fat | 0.54g | 5.148g |
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| Tryptophan | 0.251mg | 0.276mg |
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| Threonine | 0.931mg | 1.079mg |
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| Isoleucine | 0.918mg | 1.134mg |
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| Leucine | 1.661mg | 2.001mg |
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| Lysine | 1.775mg | 2.26mg |
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| Methionine | 0.553mg | 0.729mg |
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| Phenylalanine | 0.904mg | 0.961mg |
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| Valine | 0.908mg | 1.268mg |
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| Histidine | 0.75mg | 0.725mg |
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| Omega-3 - EPA | 0g | 0.473g |
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| Omega-3 - DHA | 0g | 0.509g |
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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 | |
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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%
124%
Minerals Daily Need Coverage Score
55%
94%
Comparison summary
Which food contains less Sodium?
Sardine contains less Sodium (difference - 896mg)
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 0.282g)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 89mg)
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)