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  6. Tuna Bluefin vs. Ham

Tuna Bluefin vs. Ham — In-Depth Nutrition Comparison

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Important differences between tuna Bluefin and ham

  • Tuna Bluefin has more vitamin B12, vitamin A, selenium, vitamin B3, vitamin B5, phosphorus, and magnesium; however, ham has more vitamin B1 and zinc.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 426% more.
  • Tuna Bluefin is lower in sodium.

The food varieties used in the comparison are Fish, tuna, fresh, bluefin, cooked, dry heat and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Tuna Bluefin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Ham
Ham
3
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 +357.1%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +12.5%
Contains more CopperCopper +39.2%
Contains more PhosphorusPhosphorus +66.3%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +140%
Contains more IronIron +13%
Contains more ZincZinc +274%
Contains more ManganeseManganese +170%

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.
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Ham
Ham
5
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +51.5%
Contains more Vitamin B3Vitamin B3 +162%
Contains more Vitamin B5Vitamin B5 +240%
Contains more Vitamin B6Vitamin B6 +31.3%
Contains more Vitamin B12Vitamin B12 +1573.8%
Contains more Vitamin B1Vitamin B1 +171.2%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Ham DV% diff.
Vitamin B12 10.88µg 0.65µg 426%
Vitamin A 757µg 0µg 84%
Sodium 50mg 1203mg 50%
Selenium 46.8µg 19.5µg 50%
Vitamin B3 10.54mg 4.023mg 41%
Vitamin B1 0.278mg 0.754mg 40%
Vitamin B5 1.37mg 0.403mg 19%
Zinc 0.77mg 2.88mg 19%
Phosphorus 326mg 196mg 19%
Protein 29.91g 20.93g 18%
Choline 85.1mg 15%
Magnesium 64mg 14mg 12%
Vitamin B6 0.525mg 0.4mg 10%
Polyunsaturated fat 1.844g 0.54g 9%
Vitamin B2 0.306mg 0.202mg 8%
Vitamin D 0.8µg 4%
Vitamin D 32IU 4%
Copper 0.11mg 0.079mg 3%
Calories 184kcal 145kcal 2%
Vitamin E 0.25mg 2%
Iron 1.31mg 1.48mg 2%
Manganese 0.02mg 0.054mg 1%
Potassium 323mg 287mg 1%
Cholesterol 49mg 53mg 1%
Carbs 0g 1.5g 1%
Saturated fat 1.612g 1.81g 1%
Monounsaturated fat 2.053g 2.62g 1%
Fats 6.28g 5.53g 1%
Net carbs 0g 1.5g N/A
Calcium 10mg 8mg 0%
Folate 2µg 3µg 0%
Tryptophan 0.335mg 0.251mg 0%
Threonine 1.311mg 0.931mg 0%
Isoleucine 1.378mg 0.918mg 0%
Leucine 2.431mg 1.661mg 0%
Lysine 2.747mg 1.775mg 0%
Methionine 0.885mg 0.553mg 0%
Phenylalanine 1.168mg 0.904mg 0%
Valine 1.541mg 0.908mg 0%
Histidine 0.88mg 0.75mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Ham
Ham
2
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 +42.9%
Contains more FatsFats +13.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.5%
~equal in Other ~4.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Ham
Ham
1
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 -10.9%
Contains more Poly. FatPolyunsaturated fat +241.5%
Contains more Mono. FatMonounsaturated fat +27.6%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.