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  6. Mackerel vs. Ham

Mackerel vs. Ham — In-Depth Nutrition Comparison

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The main differences between mackerel and ham

  • Mackerel has more vitamin B12, vitamin D*, selenium, vitamin E, and magnesium; however, ham has more vitamin B1 and zinc.
  • Daily need coverage for vitamin B12 for mackerel is 473% higher.
  • Ham has 31 times less vitamin D* than mackerel. Mackerel has 1006 IU of vitamin D*, while ham has 32 IU.
  • Ham is lower in saturated fat.

Food types used in this article are Fish, mackerel, salted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +328.6%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +81.2%
Contains more CopperCopper +26.6%
Contains more PhosphorusPhosphorus +29.6%
Contains more SeleniumSelenium +276.4%
Contains more ZincZinc +161.8%
Contains less SodiumSodium -73%
~equal in Iron ~1.48mg

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 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% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
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 +3050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +852%
Contains more Vitamin B12Vitamin B12 +1746.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more Vitamin B1Vitamin B1 +3670%
Contains more Vitamin B3Vitamin B3 +21.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Mackerel Ham DV% diff.
Vitamin B12 12µg 0.65µg 473%
Sodium 4450mg 1203mg 141%
Vitamin D* 1006 IU 32 IU 122%
Vitamin D 25.2µg 0.8µg 122%
Selenium 73.4µg 19.5µg 98%
Vitamin B1 0.02mg 0.754mg 61%
Polyunsaturated fat 6.21g 0.54g 38%
Fats 25.1g 5.53g 30%
Saturated fat 7.148g 1.81g 24%
Zinc 1.1mg 2.88mg 16%
Cholesterol 95mg 53mg 14%
Vitamin E 2.38mg 0.25mg 14%
Monounsaturated fat 8.32g 2.62g 14%
Magnesium 60mg 14mg 11%
Calories 305kcal 145kcal 8%
Phosphorus 254mg 196mg 8%
Vitamin B5 0.403mg 8%
Potassium 520mg 287mg 7%
Vitamin K 7.8µg 0µg 7%
Calcium 66mg 8mg 6%
Protein 18.5g 20.93g 5%
Vitamin A 47µg 0µg 5%
Vitamin B3 3.3mg 4.023mg 5%
Folate 15µg 3µg 3%
Choline 101.6mg 85.1mg 3%
Copper 0.1mg 0.079mg 2%
Manganese 0.054mg 2%
Carbs 0g 1.5g 1%
Iron 1.4mg 1.48mg 1%
Vitamin B2 0.19mg 0.202mg 1%
Vitamin B6 0.41mg 0.4mg 1%
Protein per 100 calories 6.1g 14g N/A
Calories per 10 g protein 165kcal 69kcal N/A
Weight per 100 calories 33g 69g N/A
Unsaturated / Saturated Fat ratio 2 1.7 N/A
Net carbs 0g 1.5g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Ham
Ham
3
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 FatsFats +353.9%
Contains more OtherOther +206.6%
Contains more ProteinProtein +13.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +217.6%
Contains more Poly. FatPolyunsaturated fat +1050%
Contains less Sat. FatSaturated fat -74.7%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.