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, iron, and vitamin B2; however, rainbow trout has more vitamin B12, vitamin D, vitamin B5, vitamin E, and vitamin B3.
- Daily need coverage for vitamin B12 for 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.
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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 IronIron | +377.4% |
| Contains more CopperCopper | +71.7% |
| Contains more ZincZinc | +540% |
| Contains more ManganeseManganese | +390.9% |
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more CalciumCalcium | +212.5% |
| Contains more PotassiumPotassium | +31.4% |
| Contains more PhosphorusPhosphorus | +15.3% |
| Contains less SodiumSodium | -95.8% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +528.3% |
| Contains more Vitamin B2Vitamin B2 | +124.4% |
| Contains more Vitamin B6Vitamin B6 | +17.6% |
| Contains more CholineCholine | +30.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +836% |
| Contains more Vitamin DVitamin D | +1887.5% |
| Contains more Vitamin B3Vitamin B3 | +38.4% |
| Contains more Vitamin B5Vitamin B5 | +313.6% |
| Contains more Vitamin B12Vitamin B12 | +561.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 4.3µg | 152% |
| Vitamin D | 0.8µg | 15.9µg | 76% |
| Vitamin D | 32IU | 635IU | 75% |
| Vitamin B1 | 0.754mg | 0.12mg | 53% |
| Sodium | 1203mg | 51mg | 50% |
| Vitamin B5 | 0.403mg | 1.667mg | 25% |
| Zinc | 2.88mg | 0.45mg | 22% |
| Iron | 1.48mg | 0.31mg | 15% |
| Vitamin E | 0.25mg | 2.34mg | 14% |
| Vitamin B3 | 4.023mg | 5.567mg | 10% |
| Vitamin B2 | 0.202mg | 0.09mg | 9% |
| Vitamin A | 0µg | 84µg | 9% |
| Selenium | 19.5µg | 23.6µg | 7% |
| Polyunsaturated fat | 0.54g | 1.507g | 6% |
| Vitamin B6 | 0.4mg | 0.34mg | 5% |
| Copper | 0.079mg | 0.046mg | 4% |
| Choline | 85.1mg | 65mg | 4% |
| Phosphorus | 196mg | 226mg | 4% |
| Potassium | 287mg | 377mg | 3% |
| Magnesium | 14mg | 25mg | 3% |
| Vitamin C | 0mg | 2.9mg | 3% |
| Folate | 3µg | 11µg | 2% |
| Monounsaturated fat | 2.62g | 1.979g | 2% |
| Protein | 20.93g | 19.94g | 2% |
| Saturated fat | 1.81g | 1.383g | 2% |
| Cholesterol | 53mg | 59mg | 2% |
| Manganese | 0.054mg | 0.011mg | 2% |
| Calcium | 8mg | 25mg | 2% |
| Fats | 5.53g | 6.18g | 1% |
| Carbs | 1.5g | 0g | 1% |
| Calories | 145kcal | 141kcal | 0% |
| Net carbs | 1.5g | 0g | N/A |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.251mg | 0.234mg | 0% |
| Threonine | 0.931mg | 0.915mg | 0% |
| Isoleucine | 0.918mg | 0.962mg | 0% |
| Leucine | 1.661mg | 1.696mg | 0% |
| Lysine | 1.775mg | 1.916mg | 0% |
| Methionine | 0.553mg | 0.618mg | 0% |
| Phenylalanine | 0.904mg | 0.815mg | 0% |
| Valine | 0.908mg | 1.075mg | 0% |
| Histidine | 0.75mg | 0.614mg | 0% |
| Omega-3 - EPA | 0g | 0.217g | N/A |
| Omega-3 - DHA | 0g | 0.516g | N/A |
| Omega-3 - ALA | 0.059g | N/A | |
| Omega-3 - DPA | 0g | 0.091g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.007g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.04g | N/A | |
| Omega-6 - Linoleic acid | 0.466g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +5362.5% |
| Contains more FatsFats | +11.8% |
~equal in
Protein
~19.94g
~equal in
Water
~73.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
| Contains more Mono. FatMonounsaturated fat | +32.4% |
| Contains less Sat. FatSaturated fat | -23.6% |
| Contains more Poly. FatPolyunsaturated fat | +179.1% |