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Shrimp vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between shrimp and ham

  • Shrimp has more copper, calcium, magnesium, and phosphorus; however, ham is higher in iron, zinc, and monounsaturated fat.
  • Ham covers your daily sodium needs 47% more than shrimp.
  • Ham contains 9 times less calcium than shrimp. Shrimp contains 70mg of calcium, while ham contains 8mg.
  • Ham has less cholesterol.
  • The glycemic index of shrimp is higher.

Food varieties used in this article are Crustaceans, shrimp, cooked (not previously frozen) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Shrimp 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.
Shrimp
Shrimp
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 21% 23% 19% 126% 45% 102% 14% 4.3% 0%
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 +178.6%
Contains more CalciumCalcium +775%
Contains more CopperCopper +379.7%
Contains more PhosphorusPhosphorus +20.9%
Contains less SodiumSodium -90.8%
Contains more PotassiumPotassium +10.8%
Contains more IronIron +190.2%
Contains more ZincZinc +75.6%
Contains more ManganeseManganese +63.6%

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.
Shrimp
Shrimp
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Ham
Ham
10
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Shrimp Ham DV% diff.
Vitamin B1 0.754mg 63%
Sodium 111mg 1203mg 47%
Cholesterol 189mg 53mg 45%
Selenium 19.5µg 35%
Copper 0.379mg 0.079mg 33%
Vitamin B6 0.4mg 31%
Vitamin B12 0.65µg 27%
Vitamin B3 4.023mg 25%
Vitamin B2 0.202mg 16%
Choline 85.1mg 15%
Iron 0.51mg 1.48mg 12%
Zinc 1.64mg 2.88mg 11%
Vitamin B5 0.403mg 8%
Saturated fat 0.056g 1.81g 8%
Fats 0.28g 5.53g 8%
Monounsaturated fat 0.048g 2.62g 6%
Magnesium 39mg 14mg 6%
Phosphorus 237mg 196mg 6%
Protein 23.98g 20.93g 6%
Calcium 70mg 8mg 6%
Vitamin D 0.8µg 4%
Vitamin D 32IU 4%
Polyunsaturated fat 0.079g 0.54g 3%
Calories 99kcal 145kcal 2%
Vitamin E 0.25mg 2%
Manganese 0.033mg 0.054mg 1%
Folate 3µg 1%
Potassium 259mg 287mg 1%
Carbs 0.2g 1.5g 0%
Net carbs 0.2g 1.5g N/A
Trans fat 0.002g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shrimp
Shrimp
2
24% 74%
Protein: 23.98 g
Fats: 0.28 g
Carbs: 0.2 g
Water: 74.33 g
Other: 1.21 g
Ham
Ham
3
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 ProteinProtein +14.6%
Contains more FatsFats +1875%
Contains more CarbsCarbs +650%
Contains more OtherOther +261.2%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shrimp
Shrimp
1
31% 26% 43%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.048 g
Polyunsaturated fat: Poly. Fat 0.079 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 -96.9%
Contains more Mono. FatMonounsaturated fat +5358.3%
Contains more Poly. FatPolyunsaturated fat +583.5%

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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/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.