Ham vs. Salmon raw — In-Depth Nutrition Comparison
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Significant differences between ham and salmon raw
- Ham has more vitamin B1 and zinc; however, salmon raw is richer in vitamin B12, vitamin B6, selenium, vitamin B5, vitamin B3, copper, and vitamin B2.
- Salmon raw covers your daily vitamin B12 needs 105% more than ham.
- Salmon raw has 27 times less sodium than ham. Ham has 1203mg of sodium, while salmon raw has 44mg.
Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, salmon, Atlantic, wild, raw.
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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.
| Contains more IronIron | +85% |
| Contains more ZincZinc | +350% |
| Contains more ManganeseManganese | +237.5% |
| Contains more MagnesiumMagnesium | +107.1% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +70.7% |
| Contains more CopperCopper | +216.5% |
| Contains less SodiumSodium | -96.3% |
| Contains more SeleniumSelenium | +87.2% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +88.1% |
| Contains more Vitamin B3Vitamin B3 | +95.4% |
| Contains more Vitamin B5Vitamin B5 | +312.9% |
| Contains more Vitamin B6Vitamin B6 | +104.5% |
| Contains more Vitamin B12Vitamin B12 | +389.2% |
| Contains more FolateFolate | +733.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 3.18µg | 105% |
| Sodium | 1203mg | 44mg | 50% |
| Vitamin B1 | 0.754mg | 0.226mg | 44% |
| Vitamin B6 | 0.4mg | 0.818mg | 32% |
| Selenium | 19.5µg | 36.5µg | 31% |
| Vitamin B5 | 0.403mg | 1.664mg | 25% |
| Vitamin B3 | 4.023mg | 7.86mg | 24% |
| Zinc | 2.88mg | 0.64mg | 20% |
| Copper | 0.079mg | 0.25mg | 19% |
| Choline | 85.1mg | 15% | |
| Vitamin B2 | 0.202mg | 0.38mg | 14% |
| Polyunsaturated fat | 0.54g | 2.539g | 13% |
| Iron | 1.48mg | 0.8mg | 9% |
| Potassium | 287mg | 490mg | 6% |
| Folate | 3µg | 25µg | 6% |
| Vitamin D* | 32 IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Magnesium | 14mg | 29mg | 4% |
| Saturated fat | 1.81g | 0.981g | 4% |
| Protein | 20.93g | 19.84g | 2% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.054mg | 0.016mg | 2% |
| Fats | 5.53g | 6.34g | 1% |
| Carbs | 1.5g | 0g | 1% |
| Cholesterol | 53mg | 55mg | 1% |
| Phosphorus | 196mg | 200mg | 1% |
| Vitamin A | 0µg | 12µg | 1% |
| Monounsaturated fat | 2.62g | 2.103g | 1% |
| Calories | 145kcal | 142kcal | 0% |
| Protein per 100 calories | 14g | 14g | N/A |
| Calories per 10 g protein | 69kcal | 72kcal | N/A |
| Weight per 100 calories | 69g | 70g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 4.7 | N/A |
| Net carbs | 1.5g | 0g | N/A |
| Calcium | 8mg | 12mg | 0% |
| Tryptophan | 0.251mg | 0.222mg | 0% |
| Threonine | 0.931mg | 0.87mg | 0% |
| Isoleucine | 0.918mg | 0.914mg | 0% |
| Leucine | 1.661mg | 1.613mg | 0% |
| Lysine | 1.775mg | 1.822mg | 0% |
| Methionine | 0.553mg | 0.587mg | 0% |
| Phenylalanine | 0.904mg | 0.775mg | 0% |
| Valine | 0.908mg | 1.022mg | 0% |
| Histidine | 0.75mg | 0.584mg | 0% |
| Omega-3 (EPA) | 0g | 0.321g | N/A |
| Omega-3 (DHA) | 0g | 1.115g | N/A |
| Omega-3 (DPA) | 0g | 0.287g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
| Contains more CarbsCarbs | +∞% |
| Contains more FatsFats | +14.6% |
~equal in
Protein
~19.84g
~equal in
Water
~68.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
| Contains more Mono. FatMonounsaturated fat | +24.6% |
| Contains less Sat. FatSaturated fat | -45.8% |
| Contains more Poly. FatPolyunsaturated fat | +370.2% |