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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.
Pacific saury raw
Pacific saury raw
5
:
5
Ham
Ham
Contains more Calcium +612.5%
Contains more Magnesium +121.4%
Contains more Phosphorus +12.2%
Contains less Sodium -96.8%
Contains more Manganese +344.4%
Contains more Iron +169.1%
Contains more Potassium +10.8%
Contains more Zinc +329.9%
Contains more Copper +54.9%
Contains more Selenium +54.8%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +612.5%
Contains more Magnesium +121.4%
Contains more Phosphorus +12.2%
Contains less Sodium -96.8%
Contains more Manganese +344.4%
Contains more Iron +169.1%
Contains more Potassium +10.8%
Contains more Zinc +329.9%
Contains more Copper +54.9%
Contains more Selenium +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.
Pacific saury raw
Pacific saury raw
7
:
5
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin D +212.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +86.1%
Contains more Folate +400%
Contains more Vitamin B12 +207.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +220.6%
Contains more Vitamin B3 +74.9%
Contains more Vitamin B6 +241.9%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +212.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +86.1%
Contains more Folate +400%
Contains more Vitamin B12 +207.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +220.6%
Contains more Vitamin B3 +74.9%
Contains more Vitamin B6 +241.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
4
Ham
Ham
Contains more Water +16.6%
Contains more Fats +701.4%
Contains more Carbs +∞%
Contains more Other +286.7%
Equal in Protein - 20.93
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Ham
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 Water +16.6%
Contains more Fats +701.4%
Contains more Carbs +∞%
Contains more Other +286.7%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Ham
Ham
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +1568.8%
Contains more Polyunsaturated fat +167.3%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +1568.8%
Contains more Polyunsaturated fat +167.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Ham
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Ham Opinion
Net carbs 0g 1.5g Ham
Protein 19.26g 20.93g Ham
Fats 0.69g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 88kcal 145kcal Ham
Calcium 57mg 8mg Pacific saury raw
Iron 0.55mg 1.48mg Ham
Magnesium 31mg 14mg Pacific saury raw
Phosphorus 220mg 196mg Pacific saury raw
Potassium 259mg 287mg Ham
Sodium 39mg 1203mg Pacific saury raw
Zinc 0.67mg 2.88mg Ham
Copper 0.051mg 0.079mg Ham
Manganese 0.24mg 0.054mg Pacific saury raw
Selenium 12.6µg 19.5µg Ham
Vitamin A 70IU 0IU Pacific saury raw
Vitamin A RAE 21µg 0µg Pacific saury raw
Vitamin E 0.2mg 0.25mg Ham
Vitamin D 99IU 32IU Pacific saury raw
Vitamin D 2.5µg 0.8µg Pacific saury raw
Vitamin C 3.8mg 0mg Pacific saury raw
Vitamin B1 0.058mg 0.754mg Ham
Vitamin B2 0.063mg 0.202mg Ham
Vitamin B3 2.3mg 4.023mg Ham
Vitamin B5 0.75mg 0.403mg Pacific saury raw
Vitamin B6 0.117mg 0.4mg Ham
Folate 15µg 3µg Pacific saury raw
Vitamin B12 2µg 0.65µg Pacific saury raw
Vitamin K 0.1µg 0µg Pacific saury raw
Tryptophan 0.216mg 0.251mg Ham
Threonine 0.844mg 0.931mg Ham
Isoleucine 0.887mg 0.918mg Ham
Leucine 1.565mg 1.661mg Ham
Lysine 1.768mg 1.775mg Ham
Methionine 0.57mg 0.553mg Pacific saury raw
Phenylalanine 0.752mg 0.904mg Ham
Valine 0.992mg 0.908mg Pacific saury raw
Histidine 0.567mg 0.75mg Ham
Cholesterol 39mg 53mg Pacific saury raw
Saturated Fat 0.118g 1.81g Pacific saury raw
Omega-3 - DHA 0.074g 0g Pacific saury raw
Omega-3 - EPA 0.033g 0g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw
Monounsaturated Fat 0.157g 2.62g Ham
Polyunsaturated fat 0.202g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
42%
Pacific saury raw
45%
Ham
Minerals Daily Need Coverage Score
32%
Pacific saury raw
55%
Ham

Comparison summary

Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 1164mg)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 1.692g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.

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.