Smoked salmon vs. Ham — In-Depth Nutrition Comparison
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Differences between smoked salmon and ham
- Smoked salmon has more vitamin D, vitamin B12, selenium, copper, and vitamin B5, while ham has more vitamin B1, zinc, and vitamin B6.
- Smoked salmon's daily need coverage for vitamin D is 109% higher.
- Ham contains 5 times less vitamin B12 than smoked salmon. Smoked salmon contains 3.26µg of vitamin B12, while ham contains 0.65µg.
- The amount of sodium in smoked salmon is lower.
The food types used in this comparison are Fish, salmon, chinook, smoked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 | +28.6% |
| Contains more CalciumCalcium | +37.5% |
| Contains more CopperCopper | +191.1% |
| Contains less SodiumSodium | -44.1% |
| Contains more SeleniumSelenium | +66.2% |
| Contains more PotassiumPotassium | +64% |
| Contains more IronIron | +74.1% |
| Contains more ZincZinc | +829% |
| Contains more PhosphorusPhosphorus | +19.5% |
| Contains more ManganeseManganese | +217.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +440% |
| Contains more Vitamin DVitamin D | +2037.5% |
| Contains more Vitamin B3Vitamin B3 | +17.3% |
| Contains more Vitamin B5Vitamin B5 | +115.9% |
| Contains more Vitamin B12Vitamin B12 | +401.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3178.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +43.9% |
| Contains more FolateFolate | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more OtherOther | +23.6% |
| Contains more ProteinProtein | +14.5% |
| Contains more FatsFats | +28% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
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 | -48.7% |
| Contains more Poly. FatPolyunsaturated fat | +84.3% |
| Contains more Mono. FatMonounsaturated fat | +29.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 3.26µg | 0.65µg | 109% |
| Vitamin D | 685IU | 32IU | 82% |
| Vitamin D | 17.1µg | 0.8µg | 82% |
| Vitamin B1 | 0.023mg | 0.754mg | 61% |
| Zinc | 0.31mg | 2.88mg | 23% |
| Selenium | 32.4µg | 19.5µg | 23% |
| Sodium | 672mg | 1203mg | 23% |
| Copper | 0.23mg | 0.079mg | 17% |
| Cholesterol | 23mg | 53mg | 10% |
| Vitamin B5 | 0.87mg | 0.403mg | 9% |
| Vitamin B6 | 0.278mg | 0.4mg | 9% |
| Vitamin B2 | 0.101mg | 0.202mg | 8% |
| Iron | 0.85mg | 1.48mg | 8% |
| Vitamin E | 1.35mg | 0.25mg | 7% |
| Phosphorus | 164mg | 196mg | 5% |
| Protein | 18.28g | 20.93g | 5% |
| Saturated fat | 0.929g | 1.81g | 4% |
| Vitamin B3 | 4.72mg | 4.023mg | 4% |
| Potassium | 175mg | 287mg | 3% |
| Vitamin A | 26µg | 0µg | 3% |
| Polyunsaturated fat | 0.995g | 0.54g | 3% |
| Manganese | 0.017mg | 0.054mg | 2% |
| Fats | 4.32g | 5.53g | 2% |
| Choline | 89mg | 85.1mg | 1% |
| Monounsaturated fat | 2.023g | 2.62g | 1% |
| Calories | 117kcal | 145kcal | 1% |
| Magnesium | 18mg | 14mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 11mg | 8mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Folate | 2µg | 3µg | 0% |
| Tryptophan | 0.205mg | 0.251mg | 0% |
| Threonine | 0.801mg | 0.931mg | 0% |
| Isoleucine | 0.842mg | 0.918mg | 0% |
| Leucine | 1.486mg | 1.661mg | 0% |
| Lysine | 1.679mg | 1.775mg | 0% |
| Methionine | 0.541mg | 0.553mg | 0% |
| Phenylalanine | 0.714mg | 0.904mg | 0% |
| Valine | 0.942mg | 0.908mg | 0% |
| Histidine | 0.538mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.183g | 0g | N/A |
| Omega-3 - DHA | 0.267g | 0g | N/A |
| Omega-3 - DPA | 0.073g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
76%
44%
Minerals Daily Need Coverage Score
49%
55%
Comparison summary
Which food is lower in Cholesterol?
Smoked salmon is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Smoked salmon contains less Sodium (difference - 531mg)
Which food is lower in Saturated fat?
Smoked salmon is lower in Saturated fat (difference - 0.881g)
Which food is richer in vitamins?
Smoked salmon is relatively richer in vitamins
Which food is cheaper?
Ham is cheaper (difference - $13.5)
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.