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  6. Ham vs. Tuna Bluefin

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.

Infographic

Ham vs Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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.
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Tuna Bluefin 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
30% 6% 59% 5%
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
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
29% 37% 33%
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%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.