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  6. Lobster Raw vs. Ham

Lobster Raw vs. Ham — In-Depth Nutrition Comparison

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Differences between lobster Raw and ham

  • Lobster Raw has more copper, selenium, vitamin B12, and vitamin B5, while ham has more vitamin B1, vitamin B6, iron, and vitamin B3.
  • Lobster Raw's daily need coverage for copper is 141% higher.
  • Ham contains 4 times less vitamin B5 than lobster Raw. Lobster Raw contains 1.449mg of vitamin B5, while ham contains 0.403mg.
  • The amount of cholesterol in ham is lower.

The food types used in this comparison are Crustaceans, lobster, northern, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Lobster Raw vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
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%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +950%
Contains more CopperCopper +1607.6%
Contains more ZincZinc +22.6%
Contains less SodiumSodium -64.8%
Contains more SeleniumSelenium +226.2%
Contains more PotassiumPotassium +43.5%
Contains more IronIron +469.2%
Contains more PhosphorusPhosphorus +21.7%
~equal in Manganese ~0.054mg

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.
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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Ham
Ham
6
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +248%
Contains more Vitamin B5Vitamin B5 +259.6%
Contains more Vitamin B12Vitamin B12 +92.3%
Contains more FolateFolate +233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3670%
Contains more Vitamin B2Vitamin B2 +1342.9%
Contains more Vitamin B3Vitamin B3 +152.9%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more CholineCholine +21.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lobster Raw Ham DV% diff.
Copper 1.349mg 0.079mg 141%
Selenium 63.6µg 19.5µg 80%
Vitamin B1 0.02mg 0.754mg 61%
Sodium 423mg 1203mg 34%
Cholesterol 127mg 53mg 25%
Vitamin B12 1.25µg 0.65µg 25%
Vitamin B6 0.104mg 0.4mg 23%
Vitamin B5 1.449mg 0.403mg 21%
Iron 0.26mg 1.48mg 15%
Vitamin B3 1.591mg 4.023mg 15%
Vitamin B2 0.014mg 0.202mg 14%
Protein 16.52g 20.93g 9%
Calcium 84mg 8mg 8%
Saturated fat 0.181g 1.81g 7%
Fats 0.75g 5.53g 7%
Zinc 3.53mg 2.88mg 6%
Magnesium 38mg 14mg 6%
Monounsaturated fat 0.22g 2.62g 6%
Phosphorus 161mg 196mg 5%
Vitamin D 1IU 32IU 4%
Vitamin E 0.87mg 0.25mg 4%
Vitamin D 0µg 0.8µg 4%
Choline 70.3mg 85.1mg 3%
Calories 77kcal 145kcal 3%
Potassium 200mg 287mg 3%
Folate 10µg 3µg 2%
Polyunsaturated fat 0.296g 0.54g 2%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Vitamin A 1µg 0µg 0%
Manganese 0.056mg 0.054mg 0%
Trans fat 0.011g N/A
Tryptophan 0.215mg 0.251mg 0%
Threonine 0.654mg 0.931mg 0%
Isoleucine 0.723mg 0.918mg 0%
Leucine 1.197mg 1.661mg 0%
Lysine 1.24mg 1.775mg 0%
Methionine 0.413mg 0.553mg 0%
Phenylalanine 0.68mg 0.904mg 0%
Valine 0.741mg 0.908mg 0%
Histidine 0.413mg 0.75mg 0%
Omega-3 - EPA 0.102g 0g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more WaterWater +19.6%
Contains more ProteinProtein +26.7%
Contains more FatsFats +637.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +145.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
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
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +1090.9%
Contains more Poly. FatPolyunsaturated fat +82.4%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.