Sardines vs. Ham — In-Depth Nutrition Comparison

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Important differences between sardines and ham

Sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D* and iron; however, ham has more vitamin B1 and vitamin B6.
Sardines' daily need coverage for vitamin B12 is 345% more.
Sardines have 48 times more calcium than ham. Sardines have 382mg of calcium, while ham has 8mg.
Ham is lower in cholesterol.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sardines

Ham

Contains more MagnesiumMagnesium	+178.6%
Contains more CalciumCalcium	+4675%
Contains more PotassiumPotassium	+38.3%
Contains more IronIron	+97.3%
Contains more CopperCopper	+135.4%
Contains more PhosphorusPhosphorus	+150%
Contains less SodiumSodium	-74.5%
Contains more ManganeseManganese	+100%
Contains more SeleniumSelenium	+170.3%

Contains more ZincZinc

+119.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sardines

Ham

Contains more Vitamin DVitamin D	+500%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+716%
Contains more Vitamin B2Vitamin B2	+12.4%
Contains more Vitamin B3Vitamin B3	+30.4%
Contains more Vitamin B5Vitamin B5	+59.3%
Contains more Vitamin B12Vitamin B12	+1275.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+233.3%

Contains more Vitamin B1Vitamin B1	+842.5%
Contains more Vitamin B6Vitamin B6	+139.5%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	8.94µg	0.65µg	345%
Selenium	52.7µg	19.5µg	60%
Vitamin B1	0.08mg	0.754mg	56%
Phosphorus	490mg	196mg	42%
Sodium	307mg	1203mg	39%
Calcium	382mg	8mg	37%
Polyunsaturated fat	5.148g	0.54g	31%
Cholesterol	142mg	53mg	30%
Vitamin D*	193 IU	32 IU	20%
Vitamin D	4.8µg	0.8µg	20%
Iron	2.92mg	1.48mg	18%
Vitamin B6	0.167mg	0.4mg	18%
Zinc	1.31mg	2.88mg	14%
Copper	0.186mg	0.079mg	12%
Vitamin E	2.04mg	0.25mg	12%
Fats	11.45g	5.53g	9%
Vitamin B3	5.245mg	4.023mg	8%
Protein	24.62g	20.93g	7%
Magnesium	39mg	14mg	6%
Vitamin B5	0.642mg	0.403mg	5%
Vitamin A	32µg	0µg	4%
Calories	208kcal	145kcal	3%
Potassium	397mg	287mg	3%
Monounsaturated fat	3.869g	2.62g	3%
Manganese	0.108mg	0.054mg	2%
Vitamin B2	0.227mg	0.202mg	2%
Vitamin K	2.6µg	0µg	2%
Folate	10µg	3µg	2%
Choline	75mg	85.1mg	2%
Carbs	0g	1.5g	1%
Saturated fat	1.528g	1.81g	1%
Protein per 100 calories	12g	14g	N/A
Calories per 10 g protein	84kcal	69kcal	N/A
Weight per 100 calories	48g	69g	N/A
Unsaturated / Saturated Fat ratio	5.9	1.7	N/A
Net carbs	0g	1.5g	N/A
Tryptophan	0.276mg	0.251mg	0%
Threonine	1.079mg	0.931mg	0%
Isoleucine	1.134mg	0.918mg	0%
Leucine	2.001mg	1.661mg	0%
Lysine	2.26mg	1.775mg	0%
Methionine	0.729mg	0.553mg	0%
Phenylalanine	0.961mg	0.904mg	0%
Valine	1.268mg	0.908mg	0%
Histidine	0.725mg	0.75mg	0%
Omega-3 (EPA)	0.473g	0g	N/A
Omega-3 (DHA)	0.509g	0g	N/A