Ham vs. Roe — In-Depth Nutrition Comparison
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Differences between ham and roe
- Ham has more vitamin B1 and vitamin B6, while roe has more vitamin B12, selenium, vitamin B2, phosphorus, folate, and vitamin C.
- Roe's daily need coverage for vitamin B12 is 454% higher.
- Roe contains 10 times less sodium than ham. Ham contains 1203mg of sodium, while roe contains 117mg.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of roe is 27.
The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, roe, mixed species, cooked, dry heat.
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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.
| Contains more IronIron | +92.2% |
| Contains more ZincZinc | +125% |
| Contains more ManganeseManganese | +315.4% |
| Contains more MagnesiumMagnesium | +85.7% |
| Contains more CalciumCalcium | +250% |
| Contains more CopperCopper | +62% |
| Contains more PhosphorusPhosphorus | +162.8% |
| Contains less SodiumSodium | -90.3% |
| Contains more SeleniumSelenium | +165.1% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +172.2% |
| Contains more Vitamin B3Vitamin B3 | +83.5% |
| Contains more Vitamin B6Vitamin B6 | +116.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +369.8% |
| Contains more Vitamin B5Vitamin B5 | +186.4% |
| Contains more Vitamin B12Vitamin B12 | +1675.4% |
| Contains more FolateFolate | +2966.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 11.54µg | 454% |
| Cholesterol | 53mg | 479mg | 142% |
| Selenium | 19.5µg | 51.7µg | 59% |
| Vitamin B2 | 0.202mg | 0.949mg | 57% |
| Sodium | 1203mg | 117mg | 47% |
| Phosphorus | 196mg | 515mg | 46% |
| Vitamin B1 | 0.754mg | 0.277mg | 40% |
| Folate | 3µg | 92µg | 22% |
| Polyunsaturated fat | 0.54g | 3.404g | 19% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Vitamin B6 | 0.4mg | 0.185mg | 17% |
| Choline | 85.1mg | 15% | |
| Protein | 20.93g | 28.62g | 15% |
| Zinc | 2.88mg | 1.28mg | 15% |
| Vitamin B5 | 0.403mg | 1.154mg | 15% |
| Vitamin B3 | 4.023mg | 2.192mg | 11% |
| Vitamin A | 0µg | 91µg | 10% |
| Iron | 1.48mg | 0.77mg | 9% |
| Copper | 0.079mg | 0.128mg | 5% |
| Vitamin D | 32IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Fats | 5.53g | 8.23g | 4% |
| Calories | 145kcal | 204kcal | 3% |
| Magnesium | 14mg | 26mg | 3% |
| Manganese | 0.054mg | 0.013mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Calcium | 8mg | 28mg | 2% |
| Monounsaturated fat | 2.62g | 2.129g | 1% |
| Carbs | 1.5g | 1.92g | 0% |
| Net carbs | 1.5g | 1.92g | N/A |
| Potassium | 287mg | 283mg | 0% |
| Saturated fat | 1.81g | 1.866g | 0% |
| Tryptophan | 0.251mg | 0.375mg | 0% |
| Threonine | 0.931mg | 1.305mg | 0% |
| Isoleucine | 0.918mg | 1.465mg | 0% |
| Leucine | 1.661mg | 2.509mg | 0% |
| Lysine | 1.775mg | 2.179mg | 0% |
| Methionine | 0.553mg | 0.71mg | 0% |
| Phenylalanine | 0.904mg | 1.401mg | 0% |
| Valine | 0.908mg | 1.676mg | 0% |
| Histidine | 0.75mg | 0.778mg | 0% |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.4% |
| Contains more OtherOther | +68.1% |
| Contains more ProteinProtein | +36.7% |
| Contains more FatsFats | +48.8% |
| Contains more CarbsCarbs | +28% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +23.1% |
| Contains more Poly. FatPolyunsaturated fat | +530.4% |
~equal in
Saturated fat
~1.866g
