Ham vs. Tuna Bluefin — In-Depth Nutrition Comparison
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Important differences between ham and tuna Bluefin
- Ham has more vitamin B1 and zinc; however, tuna Bluefin has more vitamin B12, vitamin A, selenium, vitamin B3, vitamin B5, phosphorus, and magnesium.
- Tuna Bluefin's daily need coverage for vitamin B12 is 426% more.
- Ham has 24 times more sodium than tuna Bluefin. Ham has 1203mg of sodium, while tuna Bluefin has 50mg.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, tuna, fresh, bluefin, 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 | +13% |
| Contains more ZincZinc | +274% |
| Contains more ManganeseManganese | +170% |
| Contains more MagnesiumMagnesium | +357.1% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +12.5% |
| Contains more CopperCopper | +39.2% |
| Contains more PhosphorusPhosphorus | +66.3% |
| Contains less SodiumSodium | -95.8% |
| Contains more SeleniumSelenium | +140% |
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 | +171.2% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +51.5% |
| Contains more Vitamin B3Vitamin B3 | +162% |
| Contains more Vitamin B5Vitamin B5 | +240% |
| Contains more Vitamin B6Vitamin B6 | +31.3% |
| Contains more Vitamin B12Vitamin B12 | +1573.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
29.91 g
Fats:
6.28 g
Carbs:
0 g
Water:
59.09 g
Other:
4.72 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +14.5% |
| Contains more ProteinProtein | +42.9% |
| Contains more FatsFats | +13.6% |
~equal in
Other
~4.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
1.612 g
Monounsaturated fat:
Mono. Fat
2.053 g
Polyunsaturated fat:
Poly. Fat
1.844 g
| Contains more Mono. FatMonounsaturated fat | +27.6% |
| Contains less Sat. FatSaturated fat | -10.9% |
| Contains more Poly. FatPolyunsaturated fat | +241.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.65µg | 10.88µg | 426% |
| Vitamin A | 0µg | 757µg | 84% |
| Sodium | 1203mg | 50mg | 50% |
| Selenium | 19.5µg | 46.8µg | 50% |
| Vitamin B3 | 4.023mg | 10.54mg | 41% |
| Vitamin B1 | 0.754mg | 0.278mg | 40% |
| Vitamin B5 | 0.403mg | 1.37mg | 19% |
| Zinc | 2.88mg | 0.77mg | 19% |
| Phosphorus | 196mg | 326mg | 19% |
| Protein | 20.93g | 29.91g | 18% |
| Choline | 85.1mg | 15% | |
| Magnesium | 14mg | 64mg | 12% |
| Vitamin B6 | 0.4mg | 0.525mg | 10% |
| Polyunsaturated fat | 0.54g | 1.844g | 9% |
| Vitamin B2 | 0.202mg | 0.306mg | 8% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 4% | |
| Copper | 0.079mg | 0.11mg | 3% |
| Calories | 145kcal | 184kcal | 2% |
| Vitamin E | 0.25mg | 2% | |
| Iron | 1.48mg | 1.31mg | 2% |
| Manganese | 0.054mg | 0.02mg | 1% |
| Potassium | 287mg | 323mg | 1% |
| Cholesterol | 53mg | 49mg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Saturated fat | 1.81g | 1.612g | 1% |
| Monounsaturated fat | 2.62g | 2.053g | 1% |
| Fats | 5.53g | 6.28g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Calcium | 8mg | 10mg | 0% |
| Folate | 3µg | 2µg | 0% |
| Tryptophan | 0.251mg | 0.335mg | 0% |
| Threonine | 0.931mg | 1.311mg | 0% |
| Isoleucine | 0.918mg | 1.378mg | 0% |
| Leucine | 1.661mg | 2.431mg | 0% |
| Lysine | 1.775mg | 2.747mg | 0% |
| Methionine | 0.553mg | 0.885mg | 0% |
| Phenylalanine | 0.904mg | 1.168mg | 0% |
| Valine | 0.908mg | 1.541mg | 0% |
| Histidine | 0.75mg | 0.88mg | 0% |
| Omega-3 - EPA | 0g | 0.363g | N/A |
| Omega-3 - DHA | 0g | 1.141g | N/A |
| Omega-3 - DPA | 0g | 0.16g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
166%
Minerals Daily Need Coverage Score
55%
59%
Comparison summary
Which food is lower in Cholesterol?
Tuna Bluefin is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Tuna Bluefin is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna Bluefin contains less Sodium (difference - 1153mg)
Which food is lower in Saturated fat?
Tuna Bluefin is lower in Saturated fat (difference - 0.198g)
Which food is cheaper?
Ham is cheaper (difference - $6.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.