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Ham vs. Fish sandwich — In-Depth Nutrition Comparison

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How are ham and fish sandwiches different?

  • Ham is higher in vitamin B1, vitamin B6, zinc, vitamin B3, phosphorus, and choline; however, fish sandwiches are richer in vitamin K, folate, and manganese.
  • Daily need coverage for vitamin B1 for ham is 45% higher.
  • Ham contains 6 times more zinc than fish sandwiches. While ham contains 2.88mg of zinc, fish sandwiches contain only 0.49mg.
  • Fish sandwiches have less sodium.
  • Ham has a lower glycemic index (0) than fish sandwiches (56).

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fast foods, fish sandwich, with tartar sauce are the varieties used in this article.

Infographic

Ham vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more PotassiumPotassium +39.3%
Contains more ZincZinc +487.8%
Contains more PhosphorusPhosphorus +69%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +362.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +388.9%
~equal in Iron ~1.5mg
~equal in Copper ~0.075mg
~equal in Selenium ~18µg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +259%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more Vitamin B6Vitamin B6 +471.4%
Contains more CholineCholine +194.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1433.3%
~equal in Vitamin B5 ~0.37mg
~equal in Vitamin B12 ~0.68µg

All nutrients comparison - raw data values

Nutrient Ham Fish sandwich DV% diff.
Vitamin B1 0.754mg 0.21mg 45%
Polyunsaturated fat 0.54g 6.257g 38%
Sodium 1203mg 602mg 26%
Vitamin B6 0.4mg 0.07mg 25%
Zinc 2.88mg 0.49mg 22%
Protein 20.93g 10.29g 21%
Vitamin B3 4.023mg 2.15mg 12%
Fats 5.53g 12.45g 11%
Folate 3µg 46µg 11%
Vitamin K 0µg 13.6µg 11%
Phosphorus 196mg 116mg 11%
Choline 85.1mg 28.9mg 10%
Manganese 0.054mg 0.264mg 9%
Carbs 1.5g 26.69g 8%
Calories 145kcal 257kcal 6%
Cholesterol 53mg 35mg 6%
Vitamin B2 0.202mg 0.14mg 5%
Fiber 0g 1g 4%
Vitamin D 32IU 9IU 3%
Vitamin D 0.8µg 0.2µg 3%
Magnesium 14mg 25mg 3%
Selenium 19.5µg 18µg 3%
Calcium 8mg 37mg 3%
Fructose 1.47g 2%
Vitamin C 0mg 1.8mg 2%
Potassium 287mg 206mg 2%
Vitamin E 0.25mg 0.55mg 2%
Vitamin B5 0.403mg 0.37mg 1%
Vitamin B12 0.65µg 0.68µg 1%
Vitamin A 0µg 6µg 1%
Saturated fat 1.81g 1.949g 1%
Net carbs 1.5g 25.69g N/A
Iron 1.48mg 1.5mg 0%
Sugar 0g 3.53g N/A
Copper 0.079mg 0.075mg 0%
Trans fat 0.08g N/A
Monounsaturated fat 2.62g 2.595g 0%
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +103.4%
Contains more WaterWater +39.7%
Contains more OtherOther +105.2%
Contains more FatsFats +125.1%
Contains more CarbsCarbs +1679.3%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Poly. FatPolyunsaturated fat +1058.7%
~equal in Saturated fat ~1.949g
~equal in Monounsaturated fat ~2.595g

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.