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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
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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
Contains more Iron +377.4%
Contains more Zinc +540%
Contains more Copper +71.7%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Iron +377.4%
Contains more Zinc +540%
Contains more Copper +71.7%
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%

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
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 +∞%

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 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
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 0IU 280IU 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 g 0.047g Ham
Saturated Fat 1.81g 1.383g Rainbow trout
Monounsaturated Fat 2.62g 1.979g Ham
Polyunsaturated fat 0.54g 1.507g 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

People also compare

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
119
Rainbow trout
Mineral Summary Score
55
Ham
25
Rainbow trout

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
120%
Rainbow trout
Carbohydrates
2%
Ham
0%
Rainbow trout
Fats
26%
Ham
29%
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

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. 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.