Swordfish vs. Ham — In-Depth Nutrition Comparison
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A recap on differences between swordfish and ham
- Swordfish has more vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E; however, ham is higher in vitamin B1 and zinc.
- Swordfish covers your daily vitamin D needs 106% more than ham.
- Ham contains 10 times less vitamin E than swordfish. Swordfish contains 2.41mg of vitamin E, while ham contains 0.25mg.
- Swordfish has less sodium.
Food varieties used in this article are Fish, swordfish, 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 | +150% |
| Contains more PotassiumPotassium | +73.9% |
| Contains more PhosphorusPhosphorus | +55.1% |
| Contains less SodiumSodium | -91.9% |
| Contains more SeleniumSelenium | +251.3% |
| Contains more CalciumCalcium | +33.3% |
| Contains more IronIron | +228.9% |
| Contains more CopperCopper | +71.7% |
| Contains more ZincZinc | +269.2% |
| 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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +864% |
| Contains more Vitamin DVitamin D | +1975% |
| Contains more Vitamin B3Vitamin B3 | +130% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
| Contains more Vitamin B12Vitamin B12 | +149.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +747.2% |
| Contains more Vitamin B2Vitamin B2 | +220.6% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 19.5µg | 89% |
| Vitamin D | 666IU | 32IU | 79% |
| Vitamin D | 16.6µg | 0.8µg | 79% |
| Vitamin B1 | 0.089mg | 0.754mg | 55% |
| Sodium | 97mg | 1203mg | 48% |
| Vitamin B12 | 1.62µg | 0.65µg | 40% |
| Vitamin B3 | 9.254mg | 4.023mg | 33% |
| Zinc | 0.78mg | 2.88mg | 19% |
| Vitamin B6 | 0.615mg | 0.4mg | 17% |
| Phosphorus | 304mg | 196mg | 15% |
| Vitamin E | 2.41mg | 0.25mg | 14% |
| Iron | 0.45mg | 1.48mg | 13% |
| Vitamin B2 | 0.063mg | 0.202mg | 11% |
| Cholesterol | 78mg | 53mg | 8% |
| Potassium | 499mg | 287mg | 6% |
| Polyunsaturated fat | 1.368g | 0.54g | 6% |
| Magnesium | 35mg | 14mg | 5% |
| Protein | 23.45g | 20.93g | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Copper | 0.046mg | 0.079mg | 4% |
| Fats | 7.93g | 5.53g | 4% |
| Monounsaturated fat | 3.544g | 2.62g | 2% |
| Manganese | 0.013mg | 0.054mg | 2% |
| Choline | 77.5mg | 85.1mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Calories | 172kcal | 145kcal | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 6mg | 8mg | 0% |
| Vitamin B5 | 0.417mg | 0.403mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.056g | N/A | |
| Folate | 2µg | 3µg | 0% |
| Saturated fat | 1.911g | 1.81g | 0% |
| Tryptophan | 0.265mg | 0.251mg | 0% |
| Threonine | 1.035mg | 0.931mg | 0% |
| Isoleucine | 1.088mg | 0.918mg | 0% |
| Leucine | 1.919mg | 1.661mg | 0% |
| Lysine | 2.168mg | 1.775mg | 0% |
| Methionine | 0.699mg | 0.553mg | 0% |
| Phenylalanine | 0.922mg | 0.904mg | 0% |
| Valine | 1.216mg | 0.908mg | 0% |
| Histidine | 0.695mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12% |
| Contains more FatsFats | +43.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1113.9% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +35.3% |
| Contains more Poly. FatPolyunsaturated fat | +153.3% |
~equal in
Saturated fat
~1.81g
