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  6. Ham vs. Halibut raw

Ham vs. Halibut raw — In-Depth Nutrition Comparison

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Important differences between ham and halibut raw

  • Ham has more vitamin B1, zinc, vitamin B3, iron, vitamin B2, and copper; however, halibut raw has more vitamin D, selenium, and vitamin B12.
  • Halibut raw's daily need coverage for vitamin D is 177% more.
  • Ham has 15 times more sodium than halibut raw. Ham has 1203mg of sodium, while halibut raw has 80mg.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, halibut, Greenland, raw.

Infographic

Ham vs Halibut raw 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.
Ham
Ham
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +166.7%
Contains more IronIron +124.2%
Contains more CopperCopper +163.3%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +19.5%
Contains more ManganeseManganese +350%
Contains more MagnesiumMagnesium +85.7%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +87.2%
~equal in Potassium ~268mg

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
Ham
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B1Vitamin B1 +1156.7%
Contains more Vitamin B2Vitamin B2 +152.5%
Contains more Vitamin B3Vitamin B3 +168.2%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more FolateFolate +200%
Contains more CholineCholine +37.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +192%
Contains more Vitamin DVitamin D +3325%
Contains more Vitamin B12Vitamin B12 +53.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.42mg

All nutrients comparison - raw data values

Nutrient Ham Halibut raw DV% diff.
Vitamin D 32IU 1097IU 133%
Vitamin D 0.8µg 27.4µg 133%
Vitamin B1 0.754mg 0.06mg 58%
Sodium 1203mg 80mg 49%
Selenium 19.5µg 36.5µg 31%
Zinc 2.88mg 0.4mg 23%
Vitamin B3 4.023mg 1.5mg 16%
Vitamin B12 0.65µg 1µg 15%
Monounsaturated fat 2.62g 8.378g 14%
Fats 5.53g 13.84g 13%
Protein 20.93g 14.37g 13%
Iron 1.48mg 0.66mg 10%
Vitamin B2 0.202mg 0.08mg 9%
Polyunsaturated fat 0.54g 1.367g 6%
Phosphorus 196mg 164mg 5%
Copper 0.079mg 0.03mg 5%
Choline 85.1mg 61.8mg 4%
Vitamin E 0.25mg 0.73mg 3%
Magnesium 14mg 26mg 3%
Vitamin B5 0.403mg 0.25mg 3%
Saturated fat 1.81g 2.419g 3%
Vitamin B6 0.4mg 0.42mg 2%
Calories 145kcal 186kcal 2%
Manganese 0.054mg 0.012mg 2%
Vitamin A 0µg 14µg 2%
Cholesterol 53mg 46mg 2%
Potassium 287mg 268mg 1%
Folate 3µg 1µg 1%
Calcium 8mg 3mg 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.251mg 0.161mg 0%
Threonine 0.931mg 0.63mg 0%
Isoleucine 0.918mg 0.662mg 0%
Leucine 1.661mg 1.168mg 0%
Lysine 1.775mg 1.32mg 0%
Methionine 0.553mg 0.425mg 0%
Phenylalanine 0.904mg 0.561mg 0%
Valine 0.908mg 0.74mg 0%
Histidine 0.75mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +45.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +187.5%
Contains more FatsFats +150.3%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -25.2%
Contains more Mono. FatMonounsaturated fat +219.8%
Contains more Poly. FatPolyunsaturated fat +153.1%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.