Tuna vs. Ham — In-Depth Nutrition Comparison
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A recap on the differences between tuna and ham
- Tuna has more selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin D; however, ham is higher in vitamin B1 and zinc.
- Tuna covers your daily selenium needs 161% more than ham.
- Ham contains 5 times less vitamin B3 than tuna. Tuna contains 22.07mg of vitamin B3, while ham contains 4.023mg.
- Tuna has less saturated fat.
Food varieties used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat 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 | +200% |
| Contains more PotassiumPotassium | +83.6% |
| Contains more PhosphorusPhosphorus | +69.9% |
| Contains less SodiumSodium | -95.5% |
| Contains more SeleniumSelenium | +454.9% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +60.9% |
| Contains more CopperCopper | +83.7% |
| Contains more ZincZinc | +540% |
| 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 | +16% |
| Contains more Vitamin DVitamin D | +150% |
| Contains more Vitamin B3Vitamin B3 | +448.6% |
| Contains more Vitamin B6Vitamin B6 | +159.5% |
| Contains more Vitamin B12Vitamin B12 | +261.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +462.7% |
| Contains more Vitamin B2Vitamin B2 | +47.4% |
| Contains more Vitamin B5Vitamin B5 | +20.7% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 108.2µg | 19.5µg | 161% |
| Vitamin B3 | 22.07mg | 4.023mg | 113% |
| Vitamin B12 | 2.35µg | 0.65µg | 71% |
| Vitamin B1 | 0.134mg | 0.754mg | 52% |
| Sodium | 54mg | 1203mg | 50% |
| Vitamin B6 | 1.038mg | 0.4mg | 49% |
| Zinc | 0.45mg | 2.88mg | 22% |
| Phosphorus | 333mg | 196mg | 20% |
| Protein | 29.15g | 20.93g | 16% |
| Fats | 0.59g | 5.53g | 8% |
| Magnesium | 42mg | 14mg | 7% |
| Potassium | 527mg | 287mg | 7% |
| Iron | 0.92mg | 1.48mg | 7% |
| Saturated fat | 0.205g | 1.81g | 7% |
| Vitamin D | 82IU | 32IU | 6% |
| Vitamin D | 2µg | 0.8µg | 6% |
| Monounsaturated fat | 0.138g | 2.62g | 6% |
| Vitamin B2 | 0.137mg | 0.202mg | 5% |
| Copper | 0.043mg | 0.079mg | 4% |
| Cholesterol | 47mg | 53mg | 2% |
| Vitamin A | 22µg | 0µg | 2% |
| Manganese | 0.013mg | 0.054mg | 2% |
| Polyunsaturated fat | 0.175g | 0.54g | 2% |
| Choline | 77.6mg | 85.1mg | 1% |
| Calories | 130kcal | 145kcal | 1% |
| Vitamin B5 | 0.334mg | 0.403mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 4mg | 8mg | 0% |
| Vitamin E | 0.29mg | 0.25mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Folate | 2µg | 3µg | 0% |
| Trans fat | 0.02g | N/A | |
| Tryptophan | 0.313mg | 0.251mg | 0% |
| Threonine | 1.224mg | 0.931mg | 0% |
| Isoleucine | 1.287mg | 0.918mg | 0% |
| Leucine | 2.27mg | 1.661mg | 0% |
| Lysine | 2.565mg | 1.775mg | 0% |
| Methionine | 0.827mg | 0.553mg | 0% |
| Phenylalanine | 1.091mg | 0.904mg | 0% |
| Valine | 1.438mg | 0.908mg | 0% |
| Histidine | 0.822mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.015g | 0g | N/A |
| Omega-3 - DHA | 0.105g | 0g | N/A |
| Omega-3 - DPA | 0.005g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39.3% |
| Contains more FatsFats | +837.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +241.4% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.7% |
| Contains more Mono. FatMonounsaturated fat | +1798.6% |
| Contains more Poly. FatPolyunsaturated fat | +208.6% |
