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Ham vs. Nori — In-Depth Nutrition Comparison

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Significant differences between ham and nori

  • Ham has more vitamin B1, selenium, vitamin B12, and phosphorus; however, nori is richer in vitamin A, vitamin C, manganese, folate, and copper.
  • Nori covers your daily vitamin A needs 104% more than ham.
  • Nori contains less sodium.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Seaweed, laver, raw.

Infographic

Ham vs Nori 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.
Ham
Ham
4
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%
Nori
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +600%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +237.9%
Contains more SeleniumSelenium +2685.7%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +24%
Contains more IronIron +21.6%
Contains more CopperCopper +234.2%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +1729.6%

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%
Nori
7
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +669.4%
Contains more Vitamin B3Vitamin B3 +173.7%
Contains more Vitamin B6Vitamin B6 +151.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +718.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +120.8%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4766.7%

All nutrients comparison - raw data values

Nutrient Ham Nori DV% diff.
Vitamin B1 0.754mg 0.098mg 55%
Sodium 1203mg 48mg 50%
Vitamin C 0mg 39mg 43%
Manganese 0.054mg 0.988mg 41%
Folate 3µg 146µg 36%
Selenium 19.5µg 0.7µg 34%
Protein 20.93g 5.81g 30%
Vitamin A 0µg 260µg 29%
Vitamin B12 0.65µg 0µg 27%
Copper 0.079mg 0.264mg 21%
Phosphorus 196mg 58mg 20%
Vitamin B2 0.202mg 0.446mg 19%
Vitamin B6 0.4mg 0.159mg 19%
Cholesterol 53mg 0mg 18%
Zinc 2.88mg 1.05mg 17%
Vitamin B3 4.023mg 1.47mg 16%
Choline 85.1mg 10.4mg 14%
Saturated fat 1.81g 0.061g 8%
Fats 5.53g 0.28g 8%
Monounsaturated fat 2.62g 0.025g 6%
Calories 145kcal 35kcal 6%
Calcium 8mg 70mg 6%
Vitamin E 0.25mg 1mg 5%
Vitamin D 0.8µg 0µg 4%
Iron 1.48mg 1.8mg 4%
Vitamin D 32IU 0IU 4%
Polyunsaturated fat 0.54g 0.11g 3%
Vitamin K 0µg 4µg 3%
Magnesium 14mg 2mg 3%
Vitamin B5 0.403mg 0.521mg 2%
Potassium 287mg 356mg 2%
Fiber 0g 0.3g 1%
Carbs 1.5g 5.11g 1%
Net carbs 1.5g 4.81g N/A
Sugar 0g 0.49g N/A
Tryptophan 0.251mg 0.043mg 0%
Threonine 0.931mg 0.232mg 0%
Isoleucine 0.918mg 0.259mg 0%
Leucine 1.661mg 0.501mg 0%
Lysine 1.775mg 0.222mg 0%
Methionine 0.553mg 0.145mg 0%
Phenylalanine 0.904mg 0.273mg 0%
Valine 0.908mg 0.402mg 0%
Histidine 0.75mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g 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
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +260.2%
Contains more FatsFats +1875%
Contains more OtherOther +15.9%
Contains more CarbsCarbs +240.7%
Contains more WaterWater +25.7%

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
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +10380%
Contains more Poly. FatPolyunsaturated fat +390.9%
Contains less Sat. FatSaturated fat -96.6%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.