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  6. Ham vs. Shrimp

Ham vs. Shrimp — In-Depth Nutrition Comparison

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A recap on differences between ham and shrimp

  • Ham has more iron, zinc, and monounsaturated fat; however, shrimp is higher in copper, calcium, magnesium, and phosphorus.
  • Ham covers your daily sodium needs 47% more than shrimp.
  • Shrimp contains 55 times less monounsaturated fat than ham. Ham contains 2.62g of monounsaturated fat, while shrimp contains 0.048g.
  • Shrimp has less saturated fat.
  • The glycemic index of shrimp is higher.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Crustaceans, shrimp, cooked (not previously frozen).

Infographic

Ham vs Shrimp 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
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%
Shrimp
Shrimp
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 21% 23% 19% 126% 45% 102% 14% 4.3% 0%
Contains more IronIron +190.2%
Contains more ZincZinc +75.6%
Contains more ManganeseManganese +63.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +178.6%
Contains more CalciumCalcium +775%
Contains more CopperCopper +379.7%
Contains more PhosphorusPhosphorus +20.9%
Contains less SodiumSodium -90.8%
~equal in Potassium ~259mg

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
10
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%
Shrimp
Shrimp
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Shrimp DV% diff.
Vitamin B1 0.754mg 63%
Sodium 1203mg 111mg 47%
Cholesterol 53mg 189mg 45%
Selenium 19.5µg 35%
Copper 0.079mg 0.379mg 33%
Vitamin B6 0.4mg 31%
Vitamin B12 0.65µg 27%
Vitamin B3 4.023mg 25%
Vitamin B2 0.202mg 16%
Choline 85.1mg 15%
Iron 1.48mg 0.51mg 12%
Zinc 2.88mg 1.64mg 11%
Vitamin B5 0.403mg 8%
Saturated fat 1.81g 0.056g 8%
Fats 5.53g 0.28g 8%
Monounsaturated fat 2.62g 0.048g 6%
Magnesium 14mg 39mg 6%
Phosphorus 196mg 237mg 6%
Protein 20.93g 23.98g 6%
Calcium 8mg 70mg 6%
Vitamin D 0.8µg 4%
Vitamin D 32IU 4%
Polyunsaturated fat 0.54g 0.079g 3%
Calories 145kcal 99kcal 2%
Vitamin E 0.25mg 2%
Manganese 0.054mg 0.033mg 1%
Folate 3µg 1%
Potassium 287mg 259mg 1%
Carbs 1.5g 0.2g 0%
Net carbs 1.5g 0.2g N/A
Trans fat 0.002g N/A
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 0.015g N/A
Omega-3 - DHA 0g 0.015g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.018g 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
Shrimp
Shrimp
2
24% 74%
Protein: 23.98 g
Fats: 0.28 g
Carbs: 0.2 g
Water: 74.33 g
Other: 1.21 g
Contains more FatsFats +1875%
Contains more CarbsCarbs +650%
Contains more OtherOther +261.2%
Contains more ProteinProtein +14.6%
~equal in Water ~74.33g

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
Shrimp
Shrimp
1
31% 26% 43%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.048 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +5358.3%
Contains more Poly. FatPolyunsaturated fat +583.5%
Contains less Sat. FatSaturated fat -96.9%

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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/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.