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  6. Caviar vs. Ham

Caviar vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between caviar and ham?

  • Caviar is richer in vitamin B12, iron, selenium, choline, magnesium, vitamin B5, vitamin B2, and calcium, yet ham is richer in vitamin B1.
  • Caviar's daily need coverage for vitamin B12 is 806% higher.
  • Caviar has 34 times more calcium than ham. Caviar has 275mg of calcium, while ham has 8mg.
  • Ham contains less cholesterol.

We used Fish, caviar, black, and red, granular and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Caviar 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.
Caviar
Caviar
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
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 +2042.9%
Contains more CalciumCalcium +3337.5%
Contains more IronIron +702.7%
Contains more CopperCopper +39.2%
Contains more PhosphorusPhosphorus +81.6%
Contains more SeleniumSelenium +235.9%
Contains more PotassiumPotassium +58.6%
Contains more ZincZinc +203.2%
Contains less SodiumSodium -19.8%
~equal in Manganese ~0.054mg

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.
Caviar
Caviar
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 44% 90% 38% 48% 143% 2.3% 210% 74% 2500% 1.5% 38%
Ham
Ham
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin DVitamin D +262.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +656%
Contains more Vitamin B2Vitamin B2 +206.9%
Contains more Vitamin B5Vitamin B5 +768.5%
Contains more Vitamin B12Vitamin B12 +2976.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1566.7%
Contains more Vitamin B1Vitamin B1 +296.8%
Contains more Vitamin B3Vitamin B3 +3252.5%
Contains more Vitamin B6Vitamin B6 +25%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Caviar Ham DV% diff.
Vitamin B12 20µg 0.65µg 806%
Cholesterol 588mg 53mg 178%
Iron 11.88mg 1.48mg 130%
Selenium 65.5µg 19.5µg 84%
Choline 490.9mg 85.1mg 74%
Magnesium 300mg 14mg 68%
Vitamin B5 3.5mg 0.403mg 62%
Vitamin B1 0.19mg 0.754mg 47%
Polyunsaturated fat 7.405g 0.54g 46%
Vitamin B2 0.62mg 0.202mg 32%
Vitamin A 271µg 0µg 30%
Calcium 275mg 8mg 27%
Vitamin B3 0.12mg 4.023mg 24%
Phosphorus 356mg 196mg 23%
Fats 17.9g 5.53g 19%
Zinc 0.95mg 2.88mg 18%
Sodium 1500mg 1203mg 13%
Folate 50µg 3µg 12%
Vitamin D* 117 IU 32 IU 11%
Vitamin D 2.9µg 0.8µg 11%
Vitamin E 1.89mg 0.25mg 11%
Saturated fat 4.06g 1.81g 10%
Protein 24.6g 20.93g 7%
Calories 264kcal 145kcal 6%
Vitamin B6 0.32mg 0.4mg 6%
Monounsaturated fat 4.631g 2.62g 5%
Potassium 181mg 287mg 3%
Copper 0.11mg 0.079mg 3%
Carbs 4g 1.5g 1%
Vitamin K 0.6µg 0µg 1%
Protein per 100 calories 9.3g 14g N/A
Calories per 10 g protein 107kcal 69kcal N/A
Weight per 100 calories 38g 69g N/A
Unsaturated / Saturated Fat ratio 3 1.7 N/A
Net carbs 4g 1.5g N/A
Manganese 0.05mg 0.054mg 0%
Tryptophan 0.323mg 0.251mg 0%
Threonine 1.263mg 0.931mg 0%
Isoleucine 1.035mg 0.918mg 0%
Leucine 2.133mg 1.661mg 0%
Lysine 1.834mg 1.775mg 0%
Methionine 0.646mg 0.553mg 0%
Phenylalanine 1.071mg 0.904mg 0%
Valine 1.263mg 0.908mg 0%
Histidine 0.649mg 0.75mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - DPA 0.229g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Ham
Ham
1
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 +17.5%
Contains more FatsFats +223.7%
Contains more CarbsCarbs +166.7%
Contains more OtherOther +37.3%
Contains more WaterWater +42.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 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 more Mono. FatMonounsaturated fat +76.8%
Contains more Poly. FatPolyunsaturated fat +1271.3%
Contains less Sat. FatSaturated fat -55.4%

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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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.