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.
- 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
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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% |
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% |
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 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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 145kcal | 141kcal |
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| Protein | 20.93g | 19.94g |
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| Fats | 5.53g | 6.18g |
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| Vitamin C | 0mg | 2.9mg |
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| Net carbs | 1.5g | 0g |
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| Carbs | 1.5g | 0g |
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| Cholesterol | 53mg | 59mg |
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| Vitamin D | 32IU | 635IU |
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| Magnesium | 14mg | 25mg |
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| Calcium | 8mg | 25mg |
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| Potassium | 287mg | 377mg |
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| Iron | 1.48mg | 0.31mg |
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| Copper | 0.079mg | 0.046mg |
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| Zinc | 2.88mg | 0.45mg |
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| Phosphorus | 196mg | 226mg |
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| Sodium | 1203mg | 51mg |
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| Vitamin A | 0IU | 280IU |
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| Vitamin A | 0µg | 84µg |
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| Vitamin E | 0.25mg | 2.34mg |
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| Vitamin D | 0.8µg | 15.9µg |
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| Manganese | 0.054mg | 0.011mg |
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| Selenium | 19.5µg | 23.6µg |
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| Vitamin B1 | 0.754mg | 0.12mg |
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| Vitamin B2 | 0.202mg | 0.09mg |
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| Vitamin B3 | 4.023mg | 5.567mg |
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| Vitamin B5 | 0.403mg | 1.667mg |
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| Vitamin B6 | 0.4mg | 0.34mg |
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| Vitamin B12 | 0.65µg | 4.3µg |
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| Vitamin K | 0µg | 0.1µg |
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| Folate | 3µg | 11µg |
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| Trans Fat | 0.047g |
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| Choline | 85.1mg | 65mg |
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| Saturated Fat | 1.81g | 1.383g |
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| Monounsaturated Fat | 2.62g | 1.979g |
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| Polyunsaturated fat | 0.54g | 1.507g |
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| Tryptophan | 0.251mg | 0.234mg |
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| Threonine | 0.931mg | 0.915mg |
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| Isoleucine | 0.918mg | 0.962mg |
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| Leucine | 1.661mg | 1.696mg |
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| Lysine | 1.775mg | 1.916mg |
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| Methionine | 0.553mg | 0.618mg |
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| Phenylalanine | 0.904mg | 0.815mg |
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| Valine | 0.908mg | 1.075mg |
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| Histidine | 0.75mg | 0.614mg |
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| Omega-3 - EPA | 0g | 0.217g |
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| Omega-3 - DHA | 0g | 0.516g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - DPA | 0g | 0.091g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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| Omega-6 - Eicosadienoic acid | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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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 | |
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%
113%
Minerals Daily Need Coverage Score
55%
33%
Comparison summary
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 1152mg)
Which food is lower in Saturated Fat?
Rainbow trout is lower in Saturated Fat (difference - 0.427g)
Which food is richer in vitamins?
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 6mg)
Which food is cheaper?
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.