Ham vs. Tuna salad — In-Depth Nutrition Comparison
Compare
Important differences between ham and tuna salad
- Ham has more vitamin B1, vitamin B6, zinc, and vitamin B2; however, tuna salad has more selenium, vitamin B12, vitamin B3, and copper.
- Ham's daily need coverage for vitamin B1 is 60% more.
- Ham has 5 times more zinc than tuna salad. Ham has 2.88mg of zinc, while tuna salad has 0.56mg.
- Tuna salad is lower in cholesterol.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, tuna salad.
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.
| Contains more PotassiumPotassium | +61.2% |
| Contains more IronIron | +48% |
| Contains more ZincZinc | +414.3% |
| Contains more ManganeseManganese | +35% |
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +112.5% |
| Contains more CopperCopper | +83.5% |
| Contains less SodiumSodium | -66.6% |
| Contains more SeleniumSelenium | +111.3% |
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 | +2332.3% |
| Contains more Vitamin B2Vitamin B2 | +188.6% |
| Contains more Vitamin B5Vitamin B5 | +55% |
| Contains more Vitamin B6Vitamin B6 | +393.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +66.5% |
| Contains more Vitamin B12Vitamin B12 | +84.6% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.031mg | 60% |
| Selenium | 19.5µg | 41.2µg | 39% |
| Sodium | 1203mg | 402mg | 35% |
| Vitamin B6 | 0.4mg | 0.081mg | 25% |
| Polyunsaturated fat | 0.54g | 4.122g | 24% |
| Vitamin B12 | 0.65µg | 1.2µg | 23% |
| Zinc | 2.88mg | 0.56mg | 21% |
| Vitamin B3 | 4.023mg | 6.7mg | 17% |
| Choline | 85.1mg | 15% | |
| Cholesterol | 53mg | 13mg | 13% |
| Protein | 20.93g | 16.04g | 10% |
| Vitamin B2 | 0.202mg | 0.07mg | 10% |
| Copper | 0.079mg | 0.145mg | 7% |
| Fats | 5.53g | 9.26g | 6% |
| Iron | 1.48mg | 1mg | 6% |
| Vitamin D | 32IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Potassium | 287mg | 178mg | 3% |
| Phosphorus | 196mg | 178mg | 3% |
| Vitamin A | 0µg | 24µg | 3% |
| Vitamin B5 | 0.403mg | 0.26mg | 3% |
| Carbs | 1.5g | 9.41g | 3% |
| Calories | 145kcal | 187kcal | 2% |
| Vitamin C | 0mg | 2.2mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.054mg | 0.04mg | 1% |
| Calcium | 8mg | 17mg | 1% |
| Magnesium | 14mg | 19mg | 1% |
| Folate | 3µg | 8µg | 1% |
| Saturated fat | 1.81g | 1.544g | 1% |
| Monounsaturated fat | 2.62g | 2.887g | 1% |
| Net carbs | 1.5g | 9.41g | N/A |
| Tryptophan | 0.251mg | 0.18mg | 0% |
| Threonine | 0.931mg | 0.701mg | 0% |
| Isoleucine | 0.918mg | 0.739mg | 0% |
| Leucine | 1.661mg | 1.293mg | 0% |
| Lysine | 1.775mg | 1.457mg | 0% |
| Methionine | 0.553mg | 0.47mg | 0% |
| Phenylalanine | 0.904mg | 0.626mg | 0% |
| Valine | 0.908mg | 0.824mg | 0% |
| Histidine | 0.75mg | 0.467mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - DHA | 0g | 0.055g | N/A |
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:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more ProteinProtein | +30.5% |
| Contains more OtherOther | +105.2% |
| Contains more FatsFats | +67.5% |
| Contains more CarbsCarbs | +527.3% |
~equal in
Water
~63.16g
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
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
| Contains less Sat. FatSaturated fat | -14.7% |
| Contains more Mono. FatMonounsaturated fat | +10.2% |
| Contains more Poly. FatPolyunsaturated fat | +663.3% |
