Roe vs. Ham — In-Depth Nutrition Comparison
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Differences between roe and ham
- Roe has more vitamin B12, selenium, vitamin B2, phosphorus, folate, and vitamin C, while ham has more vitamin B1 and vitamin B6.
- Roe's daily need coverage for vitamin B12 is 454% higher.
- The amount of cholesterol in ham is lower.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of roe is 27.
The food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
Infographic
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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 MagnesiumMagnesium | +85.7% |
| Contains more CalciumCalcium | +250% |
| Contains more CopperCopper | +62% |
| Contains more PhosphorusPhosphorus | +162.8% |
| Contains less SodiumSodium | -90.3% |
| Contains more SeleniumSelenium | +165.1% |
| Contains more IronIron | +92.2% |
| Contains more ZincZinc | +125% |
| Contains more ManganeseManganese | +315.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +369.8% |
| Contains more Vitamin B5Vitamin B5 | +186.4% |
| Contains more Vitamin B12Vitamin B12 | +1675.4% |
| Contains more FolateFolate | +2966.7% |
| Contains more Vitamin B1Vitamin B1 | +172.2% |
| Contains more Vitamin B3Vitamin B3 | +83.5% |
| Contains more Vitamin B6Vitamin B6 | +116.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 11.54µg | 0.65µg | 454% |
| Cholesterol | 479mg | 53mg | 142% |
| Selenium | 51.7µg | 19.5µg | 59% |
| Vitamin B2 | 0.949mg | 0.202mg | 57% |
| Sodium | 117mg | 1203mg | 47% |
| Phosphorus | 515mg | 196mg | 46% |
| Vitamin B1 | 0.277mg | 0.754mg | 40% |
| Folate | 92µg | 3µg | 22% |
| Polyunsaturated fat | 3.404g | 0.54g | 19% |
| Vitamin C | 16.4mg | 0mg | 18% |
| Vitamin B6 | 0.185mg | 0.4mg | 17% |
| Choline | 85.1mg | 15% | |
| Protein | 28.62g | 20.93g | 15% |
| Zinc | 1.28mg | 2.88mg | 15% |
| Vitamin B5 | 1.154mg | 0.403mg | 15% |
| Vitamin B3 | 2.192mg | 4.023mg | 11% |
| Vitamin A | 91µg | 0µg | 10% |
| Iron | 0.77mg | 1.48mg | 9% |
| Copper | 0.128mg | 0.079mg | 5% |
| Vitamin D | 32IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Fats | 8.23g | 5.53g | 4% |
| Calories | 204kcal | 145kcal | 3% |
| Magnesium | 26mg | 14mg | 3% |
| Manganese | 0.013mg | 0.054mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Calcium | 28mg | 8mg | 2% |
| Monounsaturated fat | 2.129g | 2.62g | 1% |
| Carbs | 1.92g | 1.5g | 0% |
| Net carbs | 1.92g | 1.5g | N/A |
| Potassium | 283mg | 287mg | 0% |
| Saturated fat | 1.866g | 1.81g | 0% |
| Tryptophan | 0.375mg | 0.251mg | 0% |
| Threonine | 1.305mg | 0.931mg | 0% |
| Isoleucine | 1.465mg | 0.918mg | 0% |
| Leucine | 2.509mg | 1.661mg | 0% |
| Lysine | 2.179mg | 1.775mg | 0% |
| Methionine | 0.71mg | 0.553mg | 0% |
| Phenylalanine | 1.401mg | 0.904mg | 0% |
| Valine | 1.676mg | 0.908mg | 0% |
| Histidine | 0.778mg | 0.75mg | 0% |
| Omega-3 - EPA | 1.26g | 0g | N/A |
| Omega-3 - DHA | 1.747g | 0g | N/A |
| Omega-3 - DPA | 0.105g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +36.7% |
| Contains more FatsFats | +48.8% |
| Contains more CarbsCarbs | +28% |
| Contains more WaterWater | +15.4% |
| Contains more OtherOther | +68.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +530.4% |
| Contains more Mono. FatMonounsaturated fat | +23.1% |
~equal in
Saturated fat
~1.81g
