Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Ham
  5. Compare
  6. Ham vs. Cod liver oil

Ham vs. Cod liver oil — In-Depth Nutrition Comparison

Compare

Summary of differences between ham and cod liver oil

  • Ham has more protein, selenium, vitamin B6, and phosphorus; however, cod liver oil is higher in vitamin A, vitamin D* and fats.
  • Cod liver oil covers your daily need for vitamin A 3333% more than ham.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish oil, cod liver.

Infographic

Ham vs Cod liver oil infographic
Infographic link

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.
Ham
Ham
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Ham
Ham
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% 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% 3750% 10000% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +31150%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Cod liver oil DV% diff.
Vitamin A 0µg 30000µg 3333%
Vitamin D* 32 IU 10000 IU 1246%
Vitamin D 0.8µg 250µg 1246%
Cholesterol 53mg 570mg 172%
Polyunsaturated fat 0.54g 22.541g 147%
Fats 5.53g 100g 145%
Monounsaturated fat 2.62g 46.711g 110%
Saturated fat 1.81g 22.608g 95%
Vitamin B1 0.754mg 63%
Sodium 1203mg 0mg 52%
Protein 20.93g 0g 42%
Calories 145kcal 902kcal 38%
Selenium 19.5µg 0µg 35%
Vitamin B6 0.4mg 0mg 31%
Phosphorus 196mg 0mg 28%
Vitamin B12 0.65µg 0µg 27%
Zinc 2.88mg 0mg 26%
Vitamin B3 4.023mg 0mg 25%
Iron 1.48mg 0mg 19%
Vitamin B2 0.202mg 0mg 16%
Choline 85.1mg 15%
Copper 0.079mg 0mg 9%
Potassium 287mg 0mg 8%
Vitamin B5 0.403mg 0mg 8%
Magnesium 14mg 0mg 3%
Vitamin E 0.25mg 2%
Manganese 0.054mg 0mg 2%
Carbs 1.5g 0g 1%
Calcium 8mg 0mg 1%
Folate 3µg 0µg 1%
Protein per 100 calories 14g 0g N/A
Calories per 10 g protein 69kcal N/A
Weight per 100 calories 69g 11g N/A
Unsaturated / Saturated Fat ratio 1.7 3.1 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 6.898g N/A
Omega-3 (DHA) 0g 10.968g N/A
Omega-3 (DPA) 0g 0.935g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more FatsFats +1708.3%

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
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +1682.9%
Contains more Poly. FatPolyunsaturated fat +4074.3%

People also compare

Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork
Cod liver oil
Cod liver oil vs Olive oil
Olive oil
Cod liver oil
Cod liver oil vs Sunflower oil
Sunflower oil
Cod liver oil
Cod liver oil vs Walnut oil
Walnut oil

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.