Tuna salad vs. Ham — In-Depth Nutrition Comparison
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Important differences between tuna salad and ham
- Tuna salad has more selenium, vitamin B12, vitamin B3, and copper; however, ham has more vitamin B1, vitamin B6, zinc, and vitamin B2.
- Ham's daily need coverage for vitamin B1 is 60% more.
- Tuna salad has 2 times more selenium than ham. Tuna salad has 41.2µg of selenium, while ham has 19.5µg.
- Tuna salad is lower in sodium.
The food varieties used in the comparison are Fish, tuna salad 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 | +35.7% |
| Contains more CalciumCalcium | +112.5% |
| Contains more CopperCopper | +83.5% |
| Contains less SodiumSodium | -66.6% |
| Contains more SeleniumSelenium | +111.3% |
| Contains more PotassiumPotassium | +61.2% |
| Contains more IronIron | +48% |
| Contains more ZincZinc | +414.3% |
| Contains more PhosphorusPhosphorus | +10.1% |
| Contains more ManganeseManganese | +35% |
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 B3Vitamin B3 | +66.5% |
| Contains more Vitamin B12Vitamin B12 | +84.6% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +2332.3% |
| Contains more Vitamin B2Vitamin B2 | +188.6% |
| Contains more Vitamin B5Vitamin B5 | +55% |
| Contains more Vitamin B6Vitamin B6 | +393.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.031mg | 0.754mg | 60% |
| Selenium | 41.2µg | 19.5µg | 39% |
| Sodium | 402mg | 1203mg | 35% |
| Vitamin B6 | 0.081mg | 0.4mg | 25% |
| Polyunsaturated fat | 4.122g | 0.54g | 24% |
| Vitamin B12 | 1.2µg | 0.65µg | 23% |
| Zinc | 0.56mg | 2.88mg | 21% |
| Vitamin B3 | 6.7mg | 4.023mg | 17% |
| Choline | 85.1mg | 15% | |
| Cholesterol | 13mg | 53mg | 13% |
| Protein | 16.04g | 20.93g | 10% |
| Vitamin B2 | 0.07mg | 0.202mg | 10% |
| Copper | 0.145mg | 0.079mg | 7% |
| Fats | 9.26g | 5.53g | 6% |
| Iron | 1mg | 1.48mg | 6% |
| Vitamin D | 32IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Potassium | 178mg | 287mg | 3% |
| Phosphorus | 178mg | 196mg | 3% |
| Vitamin A | 24µg | 0µg | 3% |
| Vitamin B5 | 0.26mg | 0.403mg | 3% |
| Carbs | 9.41g | 1.5g | 3% |
| Calories | 187kcal | 145kcal | 2% |
| Vitamin C | 2.2mg | 0mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.04mg | 0.054mg | 1% |
| Calcium | 17mg | 8mg | 1% |
| Magnesium | 19mg | 14mg | 1% |
| Folate | 8µg | 3µg | 1% |
| Saturated fat | 1.544g | 1.81g | 1% |
| Monounsaturated fat | 2.887g | 2.62g | 1% |
| Net carbs | 9.41g | 1.5g | N/A |
| Tryptophan | 0.18mg | 0.251mg | 0% |
| Threonine | 0.701mg | 0.931mg | 0% |
| Isoleucine | 0.739mg | 0.918mg | 0% |
| Leucine | 1.293mg | 1.661mg | 0% |
| Lysine | 1.457mg | 1.775mg | 0% |
| Methionine | 0.47mg | 0.553mg | 0% |
| Phenylalanine | 0.626mg | 0.904mg | 0% |
| Valine | 0.824mg | 0.908mg | 0% |
| Histidine | 0.467mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - DHA | 0.055g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +67.5% |
| Contains more CarbsCarbs | +527.3% |
| Contains more ProteinProtein | +30.5% |
| Contains more OtherOther | +105.2% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 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 | -14.7% |
| Contains more Poly. FatPolyunsaturated fat | +663.3% |
~equal in
Monounsaturated fat
~2.62g
