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  6. Ham vs. Fish sauce

Ham vs. Fish sauce — In-Depth Nutrition Comparison

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Summary of differences between ham and fish sauce

  • Ham has more vitamin B1, phosphorus, zinc, selenium, choline, and vitamin B2; however, fish sauce is higher in magnesium and folate.
  • Fish sauce covers your daily need for sodium, 289% more than ham.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sauce, fish, ready-to-serve.

Infographic

Ham vs Fish sauce 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more IronIron +89.7%
Contains more CopperCopper +58%
Contains more ZincZinc +1340%
Contains more PhosphorusPhosphorus +2700%
Contains less SodiumSodium -84.7%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +1150%
Contains more CalciumCalcium +437.5%
Contains more ManganeseManganese +331.5%
~equal in Potassium ~288mg

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +6183.3%
Contains more Vitamin B2Vitamin B2 +254.4%
Contains more Vitamin B3Vitamin B3 +73.9%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B12Vitamin B12 +35.4%
Contains more CholineCholine +544.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1600%
~equal in Vitamin B6 ~0.396mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Fish sauce DV% diff.
Sodium 1203mg 7851mg 289%
Vitamin B1 0.754mg 0.012mg 62%
Magnesium 14mg 175mg 38%
Protein 20.93g 5.06g 32%
Phosphorus 196mg 7mg 27%
Zinc 2.88mg 0.2mg 24%
Selenium 19.5µg 9.1µg 19%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 13.2mg 13%
Folate 3µg 51µg 12%
Vitamin B3 4.023mg 2.313mg 11%
Vitamin B2 0.202mg 0.057mg 11%
Iron 1.48mg 0.78mg 9%
Manganese 0.054mg 0.233mg 8%
Saturated fat 1.81g 0.003g 8%
Fats 5.53g 0.01g 8%
Monounsaturated fat 2.62g 0.002g 7%
Vitamin B12 0.65µg 0.48µg 7%
Vitamin B5 0.403mg 0.118mg 6%
Calories 145kcal 35kcal 6%
Vitamin D 0.8µg 0µg 4%
Calcium 8mg 43mg 4%
Vitamin D 32IU 0IU 4%
Polyunsaturated fat 0.54g 0.003g 4%
Copper 0.079mg 0.05mg 3%
Vitamin E 0.25mg 0mg 2%
Carbs 1.5g 3.64g 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 1.5g 3.64g N/A
Potassium 287mg 288mg 0%
Sugar 0g 3.64g N/A
Vitamin A 0µg 4µg 0%
Vitamin B6 0.4mg 0.396mg 0%
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +313.6%
Contains more FatsFats +55200%
Contains more CarbsCarbs +142.7%
Contains more OtherOther +362.7%
~equal in Water ~71.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +130900%
Contains more Poly. FatPolyunsaturated fat +17900%
Contains less Sat. FatSaturated fat -99.8%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.