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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
7
:
3
Halibut raw
Halibut raw
Contains more Calcium +166.7%
Contains more Iron +124.2%
Contains more Phosphorus +19.5%
Contains more Zinc +620%
Contains more Copper +163.3%
Contains more Manganese +350%
Contains more Magnesium +85.7%
Contains less Sodium -93.3%
Contains more Selenium +87.2%
Equal in Potassium - 268
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Contains more Calcium +166.7%
Contains more Iron +124.2%
Contains more Phosphorus +19.5%
Contains more Zinc +620%
Contains more Copper +163.3%
Contains more Manganese +350%
Contains more Magnesium +85.7%
Contains less Sodium -93.3%
Contains more Selenium +87.2%
Equal in Potassium - 268

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
5
:
6
Halibut raw
Halibut raw
Contains more Vitamin B1 +1156.7%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +168.2%
Contains more Vitamin B5 +61.2%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +192%
Contains more Vitamin D +3325%
Contains more Vitamin B12 +53.8%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.42
Ham
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%
Halibut raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin B1 +1156.7%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +168.2%
Contains more Vitamin B5 +61.2%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +192%
Contains more Vitamin D +3325%
Contains more Vitamin B12 +53.8%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Halibut raw
Halibut raw
Contains more Protein +45.7%
Contains more Carbs +∞%
Contains more Other +187.5%
Contains more Fats +150.3%
Equal in Water - 70.27
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more Protein +45.7%
Contains more Carbs +∞%
Contains more Other +187.5%
Contains more Fats +150.3%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Halibut raw
Halibut raw
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +219.8%
Contains more Polyunsaturated fat +153.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +219.8%
Contains more Polyunsaturated fat +153.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Halibut raw
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Halibut raw Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 14.37g Ham
Fats 5.53g 13.84g Halibut raw
Carbs 1.5g 0g Ham
Calories 145kcal 186kcal Halibut raw
Calcium 8mg 3mg Ham
Iron 1.48mg 0.66mg Ham
Magnesium 14mg 26mg Halibut raw
Phosphorus 196mg 164mg Ham
Potassium 287mg 268mg Ham
Sodium 1203mg 80mg Halibut raw
Zinc 2.88mg 0.4mg Ham
Copper 0.079mg 0.03mg Ham
Manganese 0.054mg 0.012mg Ham
Selenium 19.5µg 36.5µg Halibut raw
Vitamin A 0IU 47IU Halibut raw
Vitamin A RAE 0µg 14µg Halibut raw
Vitamin E 0.25mg 0.73mg Halibut raw
Vitamin D 32IU 1097IU Halibut raw
Vitamin D 0.8µg 27.4µg Halibut raw
Vitamin B1 0.754mg 0.06mg Ham
Vitamin B2 0.202mg 0.08mg Ham
Vitamin B3 4.023mg 1.5mg Ham
Vitamin B5 0.403mg 0.25mg Ham
Vitamin B6 0.4mg 0.42mg Halibut raw
Folate 3µg 1µg Ham
Vitamin B12 0.65µg 1µg Halibut raw
Vitamin K 0µg 0.1µg Halibut raw
Tryptophan 0.251mg 0.161mg Ham
Threonine 0.931mg 0.63mg Ham
Isoleucine 0.918mg 0.662mg Ham
Leucine 1.661mg 1.168mg Ham
Lysine 1.775mg 1.32mg Ham
Methionine 0.553mg 0.425mg Ham
Phenylalanine 0.904mg 0.561mg Ham
Valine 0.908mg 0.74mg Ham
Histidine 0.75mg 0.423mg Ham
Cholesterol 53mg 46mg Halibut raw
Saturated Fat 1.81g 2.419g Ham
Omega-3 - DHA 0g 0.393g Halibut raw
Omega-3 - EPA 0g 0.526g Halibut raw
Omega-3 - DPA 0g 0.089g Halibut raw
Monounsaturated Fat 2.62g 8.378g Halibut raw
Polyunsaturated fat 0.54g 1.367g Halibut raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Halibut raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Ham
95%
Halibut raw
Minerals Daily Need Coverage Score
55%
Ham
37%
Halibut raw

Comparison summary

Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.609g)
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 contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 1123mg)
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 7mg)
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 vitamins?
?
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

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.