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Ham vs. Shark raw — In-Depth Nutrition Comparison

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How are ham and shark raw different?

  • Ham is higher in vitamin B1, zinc, vitamin B2, iron, and vitamin B3; however, shark raw is richer in vitamin B12, selenium, magnesium, and vitamin B5.
  • Daily need coverage for vitamin B1 for ham is 59% higher.
  • Ham contains 15 times more sodium than shark raw. While ham contains 1203mg of sodium, shark raw contains only 79mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, shark, mixed species, raw are the varieties used in this article.

Infographic

Ham vs Shark 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
5
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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more PotassiumPotassium +79.4%
Contains more IronIron +76.2%
Contains more CopperCopper +139.4%
Contains more ZincZinc +569.8%
Contains more ManganeseManganese +260%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +325%
Contains less SodiumSodium -93.4%
Contains more SeleniumSelenium +87.2%
~equal in Phosphorus ~210mg

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
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin B1Vitamin B1 +1695.2%
Contains more Vitamin B2Vitamin B2 +225.8%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more CholineCholine +30.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B12Vitamin B12 +129.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.4mg
~equal in Folate ~3µg

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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more FatsFats +22.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +369.9%
~equal in Protein ~20.98g
~equal in Water ~73.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +44.9%
Contains less Sat. FatSaturated fat -48.9%
Contains more Poly. FatPolyunsaturated fat +121.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Shark raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price 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 Shark raw DV% diff.
Vitamin B1 0.754mg 0.042mg 59%
Sodium 1203mg 79mg 49%
Vitamin B12 0.65µg 1.49µg 35%
Selenium 19.5µg 36.5µg 31%
Zinc 2.88mg 0.43mg 22%
Vitamin B2 0.202mg 0.062mg 11%
Iron 1.48mg 0.84mg 8%
Vitamin A 0µg 70µg 8%
Magnesium 14mg 49mg 8%
Vitamin B3 4.023mg 2.938mg 7%
Vitamin B5 0.403mg 0.695mg 6%
Vitamin E 0.25mg 1mg 5%
Copper 0.079mg 0.033mg 5%
Potassium 287mg 160mg 4%
Choline 85.1mg 65mg 4%
Saturated fat 1.81g 0.925g 4%
Polyunsaturated fat 0.54g 1.195g 4%
Calcium 8mg 34mg 3%
Phosphorus 196mg 210mg 2%
Monounsaturated fat 2.62g 1.808g 2%
Manganese 0.054mg 0.015mg 2%
Fats 5.53g 4.51g 2%
Calories 145kcal 130kcal 1%
Vitamin D 0.8µg 0.6µg 1%
Vitamin D 32IU 24IU 1%
Cholesterol 53mg 51mg 1%
Carbs 1.5g 0g 1%
Protein 20.93g 20.98g 0%
Net carbs 1.5g 0g N/A
Vitamin B6 0.4mg 0.4mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 3µg 3µg 0%
Tryptophan 0.251mg 0.235mg 0%
Threonine 0.931mg 0.92mg 0%
Isoleucine 0.918mg 0.967mg 0%
Leucine 1.661mg 1.705mg 0%
Lysine 1.775mg 1.926mg 0%
Methionine 0.553mg 0.621mg 0%
Phenylalanine 0.904mg 0.819mg 0%
Valine 0.908mg 1.081mg 0%
Histidine 0.75mg 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Shark 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
38%
Shark raw
Minerals Daily Need Coverage Score
55%
Ham
41%
Shark raw

Comparison summary

Which food is lower in Cholesterol?
Shark raw
Shark raw is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 1124mg)
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 0.885g)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $0.5)
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.