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  6. Pacific saury raw vs. Ham

Pacific saury raw vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between pacific saury raw and ham?

  • Pacific saury raw is richer in vitamin B12 and vitamin D, yet ham is richer in vitamin B1, vitamin B6, zinc, selenium, iron, vitamin B3, and vitamin B2.
  • Ham's daily need coverage for vitamin B1 is 58% higher.
  • Pacific saury raw has 3 times more vitamin D than ham. Pacific saury raw has 99IU of vitamin D, while ham has 32IU.
  • Pacific saury raw contains less sodium.

We used Fish, pike, northern, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Ham
Ham
5
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 +121.4%
Contains more CalciumCalcium +612.5%
Contains more PhosphorusPhosphorus +12.2%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +344.4%
Contains more PotassiumPotassium +10.8%
Contains more IronIron +169.1%
Contains more CopperCopper +54.9%
Contains more ZincZinc +329.9%
Contains more SeleniumSelenium +54.8%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +212.5%
Contains more Vitamin B5Vitamin B5 +86.1%
Contains more Vitamin B12Vitamin B12 +207.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +220.6%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more Vitamin B6Vitamin B6 +241.9%
Contains more CholineCholine +30.9%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Ham DV% diff.
Vitamin B1 0.058mg 0.754mg 58%
Vitamin B12 2µg 0.65µg 56%
Sodium 39mg 1203mg 51%
Vitamin B6 0.117mg 0.4mg 22%
Zinc 0.67mg 2.88mg 20%
Selenium 12.6µg 19.5µg 13%
Iron 0.55mg 1.48mg 12%
Vitamin B2 0.063mg 0.202mg 11%
Vitamin B3 2.3mg 4.023mg 11%
Vitamin D 2.5µg 0.8µg 9%
Vitamin D 99IU 32IU 8%
Saturated fat 0.118g 1.81g 8%
Manganese 0.24mg 0.054mg 8%
Vitamin B5 0.75mg 0.403mg 7%
Fats 0.69g 5.53g 7%
Monounsaturated fat 0.157g 2.62g 6%
Calcium 57mg 8mg 5%
Cholesterol 39mg 53mg 5%
Magnesium 31mg 14mg 4%
Choline 65mg 85.1mg 4%
Vitamin C 3.8mg 0mg 4%
Folate 15µg 3µg 3%
Calories 88kcal 145kcal 3%
Protein 19.26g 20.93g 3%
Phosphorus 220mg 196mg 3%
Copper 0.051mg 0.079mg 3%
Vitamin A 21µg 0µg 2%
Polyunsaturated fat 0.202g 0.54g 2%
Potassium 259mg 287mg 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Vitamin E 0.2mg 0.25mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.216mg 0.251mg 0%
Threonine 0.844mg 0.931mg 0%
Isoleucine 0.887mg 0.918mg 0%
Leucine 1.565mg 1.661mg 0%
Lysine 1.768mg 1.775mg 0%
Methionine 0.57mg 0.553mg 0%
Phenylalanine 0.752mg 0.904mg 0%
Valine 0.992mg 0.908mg 0%
Histidine 0.567mg 0.75mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +16.6%
Contains more FatsFats +701.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +286.7%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -93.5%
Contains more Mono. FatMonounsaturated fat +1568.8%
Contains more Poly. FatPolyunsaturated fat +167.3%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.