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Ham vs. Rainbow trout — In-Depth Nutrition Comparison

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The main differences between Ham and Rainbow trout

  • Ham has more Vitamin B1, Zinc, and Iron, however, Rainbow trout has more Vitamin B12, Vitamin D, Vitamin B5, Vitamin E , Vitamin B3, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 152% higher.
  • Rainbow trout has 24 times less Sodium than Ham. Ham has 1203mg of Sodium, while Rainbow trout has 51mg.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, trout, rainbow, farmed, raw.

Infographic

Ham vs Rainbow trout infographic
Infographic link

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 Iron +377.4%
Contains more Zinc +540%
Contains more Copper +71.7%
Contains more Manganese +390.9%
Contains more Calcium +212.5%
Contains more Magnesium +78.6%
Contains more Phosphorus +15.3%
Contains more Potassium +31.4%
Contains less Sodium -95.8%
Contains more Selenium +21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +377.4%
Contains more Zinc +540%
Contains more Copper +71.7%
Contains more Manganese +390.9%
Contains more Calcium +212.5%
Contains more Magnesium +78.6%
Contains more Phosphorus +15.3%
Contains more Potassium +31.4%
Contains less Sodium -95.8%
Contains more Selenium +21%

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
3
:
Contains more Vitamin B1 +528.3%
Contains more Vitamin B2 +124.4%
Contains more Vitamin B6 +17.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +836%
Contains more Vitamin D +1887.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +313.6%
Contains more Folate +266.7%
Contains more Vitamin B12 +561.5%
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 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B1 +528.3%
Contains more Vitamin B2 +124.4%
Contains more Vitamin B6 +17.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +836%
Contains more Vitamin D +1887.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +313.6%
Contains more Folate +266.7%
Contains more Vitamin B12 +561.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +5362.5%
Contains more Fats +11.8%
Equal in Protein - 19.94
Equal in Water - 73.8
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Carbs +∞%
Contains more Other +5362.5%
Contains more Fats +11.8%
Equal in Protein - 19.94
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +32.4%
Contains less Saturated Fat -23.6%
Contains more Polyunsaturated fat +179.1%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +32.4%
Contains less Saturated Fat -23.6%
Contains more Polyunsaturated fat +179.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Rainbow trout
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ham Rainbow trout Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 19.94g Ham
Fats 5.53g 6.18g Rainbow trout
Carbs 1.5g 0g Ham
Calories 145kcal 141kcal Ham
Calcium 8mg 25mg Rainbow trout
Iron 1.48mg 0.31mg Ham
Magnesium 14mg 25mg Rainbow trout
Phosphorus 196mg 226mg Rainbow trout
Potassium 287mg 377mg Rainbow trout
Sodium 1203mg 51mg Rainbow trout
Zinc 2.88mg 0.45mg Ham
Copper 0.079mg 0.046mg Ham
Manganese 0.054mg 0.011mg Ham
Selenium 19.5µg 23.6µg Rainbow trout
Vitamin A 0IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 0.25mg 2.34mg Rainbow trout
Vitamin D 32IU 635IU Rainbow trout
Vitamin D 0.8µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.754mg 0.12mg Ham
Vitamin B2 0.202mg 0.09mg Ham
Vitamin B3 4.023mg 5.567mg Rainbow trout
Vitamin B5 0.403mg 1.667mg Rainbow trout
Vitamin B6 0.4mg 0.34mg Ham
Folate 3µg 11µg Rainbow trout
Vitamin B12 0.65µg 4.3µg Rainbow trout
Vitamin K 0µg 0.1µg Rainbow trout
Tryptophan 0.251mg 0.234mg Ham
Threonine 0.931mg 0.915mg Ham
Isoleucine 0.918mg 0.962mg Rainbow trout
Leucine 1.661mg 1.696mg Rainbow trout
Lysine 1.775mg 1.916mg Rainbow trout
Methionine 0.553mg 0.618mg Rainbow trout
Phenylalanine 0.904mg 0.815mg Ham
Valine 0.908mg 1.075mg Rainbow trout
Histidine 0.75mg 0.614mg Ham
Cholesterol 53mg 59mg Ham
Trans Fat 0.047g Ham
Saturated Fat 1.81g 1.383g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Monounsaturated Fat 2.62g 1.979g Ham
Polyunsaturated fat 0.54g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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%
Ham
119%
Rainbow trout
Minerals Daily Need Coverage Score
55%
Ham
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1152mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.427g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 6mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.