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  6. Ham vs. Mackerel

Ham vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between ham and mackerel

  • Ham has more vitamin B1 and zinc; however, mackerel has more vitamin B12, vitamin D*, selenium, vitamin E, and magnesium.
  • Daily need coverage for vitamin B12 for mackerel is 473% higher.
  • Mackerel has 38 times less vitamin B1 than ham. Ham has 0.754mg of vitamin B1, while mackerel has 0.02mg.
  • Ham is lower in cholesterol.

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

Infographic

Ham vs Mackerel 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.
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%
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%
Contains more ZincZinc +161.8%
Contains less SodiumSodium -73%
Contains more ManganeseManganese +∞%
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%
~equal in Iron ~1.4mg

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +3670%
Contains more Vitamin B3Vitamin B3 +21.9%
Contains more Vitamin B5Vitamin B5 +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.19mg
~equal in Vitamin B6 ~0.41mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.