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Ham vs Cod liver oil - In-Depth Nutrition Comparison

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Summary of differences between Ham and Cod liver oil

  • Ham has more Selenium, Vitamin B6, Phosphorus, Vitamin B12, and Zinc, however Cod liver oil is higher in Vitamin A RAE, and Vitamin D.
  • Cod liver oil covers your daily need of Vitamin A RAE 3333% more than Ham.
  • Ham has 10000000 times more Sodium than Cod liver oil. While Ham has 1203mg of Sodium, Cod liver oil has only 0mg.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish oil, cod liver.

Infographic

Ham vs Cod liver oil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -100%

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
9
:
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +31150%
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 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +31150%

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 Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Ham Cod liver oil Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 0g Ham
Fats 5.53g 100g Cod liver oil
Carbs 1.5g 0g Ham
Calories 145kcal 902kcal Cod liver oil
Starch g g
Fructose g g
Sugar 0g g Cod liver oil
Fiber 0g 0g
Calcium 8mg 0mg Ham
Iron 1.48mg 0mg Ham
Magnesium 14mg 0mg Ham
Phosphorus 196mg 0mg Ham
Potassium 287mg 0mg Ham
Sodium 1203mg 0mg Cod liver oil
Zinc 2.88mg 0mg Ham
Copper 0.079mg 0mg Ham
Vitamin A 0IU 100000IU Cod liver oil
Vitamin E 0.25mg mg Ham
Vitamin D 32IU 10000IU Cod liver oil
Vitamin D 0.8µg 250µg Cod liver oil
Vitamin C 0mg 0mg
Vitamin B1 0.754mg mg Ham
Vitamin B2 0.202mg 0mg Ham
Vitamin B3 4.023mg 0mg Ham
Vitamin B5 0.403mg 0mg Ham
Vitamin B6 0.4mg 0mg Ham
Folate 3µg 0µg Ham
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg µg Ham
Tryptophan 0.251mg mg Ham
Threonine 0.931mg mg Ham
Isoleucine 0.918mg mg Ham
Leucine 1.661mg mg Ham
Lysine 1.775mg mg Ham
Methionine 0.553mg mg Ham
Phenylalanine 0.904mg mg Ham
Valine 0.908mg mg Ham
Histidine 0.75mg mg Ham
Cholesterol 53mg 570mg Ham
Trans Fat g g
Saturated Fat 1.81g 22.608g Ham
Monounsaturated Fat 2.62g 46.711g Cod liver oil
Polyunsaturated fat 0.54g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Cod liver oil
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
1125
Cod liver oil
Mineral Summary Score
55
Ham
0
Cod liver oil

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
0%
Cod liver oil
Carbohydrates
2%
Ham
0%
Cod liver oil
Fats
26%
Ham
462%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 517mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 20.798g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $4.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 1203mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.