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Ham vs. Lobster Raw — In-Depth Nutrition Comparison

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Differences between ham and lobster Raw

  • Ham has more vitamin B1, vitamin B6, iron, and vitamin B3, while lobster Raw has more copper, selenium, vitamin B12, and vitamin B5.
  • Lobster Raw's daily need coverage for copper is 141% higher.
  • Lobster Raw contains 38 times less vitamin B1 than ham. Ham contains 0.754mg of vitamin B1, while lobster Raw contains 0.02mg.
  • The amount of sodium in lobster Raw is lower.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Crustaceans, lobster, northern, raw.

Infographic

Ham vs Lobster 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
3
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more PotassiumPotassium +43.5%
Contains more IronIron +469.2%
Contains more PhosphorusPhosphorus +21.7%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +950%
Contains more CopperCopper +1607.6%
Contains more ZincZinc +22.6%
Contains less SodiumSodium -64.8%
Contains more SeleniumSelenium +226.2%
~equal in Manganese ~0.056mg

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3670%
Contains more Vitamin B2Vitamin B2 +1342.9%
Contains more Vitamin B3Vitamin B3 +152.9%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more CholineCholine +21.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +248%
Contains more Vitamin B5Vitamin B5 +259.6%
Contains more Vitamin B12Vitamin B12 +92.3%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more ProteinProtein +26.7%
Contains more FatsFats +637.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +145.5%
Contains more WaterWater +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +1090.9%
Contains more Poly. FatPolyunsaturated fat +82.4%
Contains less Sat. FatSaturated fat -90%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Lobster Raw DV% diff.
Copper 0.079mg 1.349mg 141%
Selenium 19.5µg 63.6µg 80%
Vitamin B1 0.754mg 0.02mg 61%
Sodium 1203mg 423mg 34%
Cholesterol 53mg 127mg 25%
Vitamin B12 0.65µg 1.25µg 25%
Vitamin B6 0.4mg 0.104mg 23%
Vitamin B5 0.403mg 1.449mg 21%
Iron 1.48mg 0.26mg 15%
Vitamin B3 4.023mg 1.591mg 15%
Vitamin B2 0.202mg 0.014mg 14%
Protein 20.93g 16.52g 9%
Calcium 8mg 84mg 8%
Saturated fat 1.81g 0.181g 7%
Fats 5.53g 0.75g 7%
Zinc 2.88mg 3.53mg 6%
Magnesium 14mg 38mg 6%
Monounsaturated fat 2.62g 0.22g 6%
Phosphorus 196mg 161mg 5%
Vitamin D 32IU 1IU 4%
Vitamin E 0.25mg 0.87mg 4%
Vitamin D 0.8µg 0µg 4%
Choline 85.1mg 70.3mg 3%
Calories 145kcal 77kcal 3%
Potassium 287mg 200mg 3%
Folate 3µg 10µg 2%
Polyunsaturated fat 0.54g 0.296g 2%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Vitamin A 0µg 1µg 0%
Manganese 0.054mg 0.056mg 0%
Trans fat 0.011g N/A
Tryptophan 0.251mg 0.215mg 0%
Threonine 0.931mg 0.654mg 0%
Isoleucine 0.918mg 0.723mg 0%
Leucine 1.661mg 1.197mg 0%
Lysine 1.775mg 1.24mg 0%
Methionine 0.553mg 0.413mg 0%
Phenylalanine 0.904mg 0.68mg 0%
Valine 0.908mg 0.741mg 0%
Histidine 0.75mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Lobster Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Ham
28%
Lobster Raw
Minerals Daily Need Coverage Score
55%
Ham
110%
Lobster Raw

Comparison summary

Which food contains less Sodium?
Lobster Raw
Lobster Raw contains less Sodium (difference - 780mg)
Which food is lower in Saturated fat?
Lobster Raw
Lobster Raw is lower in Saturated fat (difference - 1.629g)
Which food is cheaper?
Lobster Raw
Lobster Raw is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 74mg)
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.
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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.