Ham vs Fish

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Calories (kcal)

Ham 121
Fish 90

Protein (g)

Ham 19.6
Fish 19.0

Carbs (g)

Ham 2.36
Fish 0.080

Fat (g)

Ham 3.68
Fish 0.940

Fiber (g)

Ham —
Fish —

Quick answers

Which has more protein?

Ham, sliced, restaurant — 19.6g vs 19.0g per 100g.

Which has fewer calories?

Fish, tuna, light, canned in water, drained solids — 90 vs 121 kcal per 100g.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Ham Fish
Energy
Energy 121 kcal 90 kcal
Macronutrients
Water 70.7 g 79.0 g
Protein 19.6 g 19.0 g
Total lipid (fat) 3.68 g 0.940 g
Carbohydrate, by difference 2.36 g 0.080 g
Sugars, Total 2.20 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 1.25 g 0.224 g
Fatty acids, total monounsaturated 1.60 g 0.114 g
Fatty acids, total trans 0.017 g 0.002 g
Cholesterol — 36.0 mg
Vitamins
Thiamin (Vitamin B1) — 0.030 mg
Riboflavin (Vitamin B2) — 0.082 mg
Niacin (Vitamin B3) — 9.92 mg
Pantothenic acid (Vitamin B5) — 0.148 mg
Vitamin B-6 — Pyridoxine — 0.320 mg
Vitamin B-12 — Cobalamin — 2.57 ug
Vitamin D (D2 + D3) — 1.20 ug
Minerals
Calcium, Ca 6.00 mg 18.0 mg
Iron, Fe 0.860 mg 1.67 mg
Magnesium, Mg 20.3 mg 22.7 mg
Phosphorus, P 246 mg 137 mg
Potassium, K 484 mg 176 mg
Sodium, Na 1030 mg 219 mg
Zinc, Zn 1.76 mg 0.660 mg
Copper, Cu 0.041 mg 0.048 mg
Manganese, Mn 0.015 mg 0.019 mg
Selenium, Se — 67.8 ug
Other Nutrients
Energy (Atwater General Factors) 121 kcal 85 kcal
Energy (Atwater Specific Factors) 126 kcal 90 kcal
Energy 507 kj 376 kj
Nitrogen 3.14 g 3.04 g
Total fat (NLEA) 3.54 g 0.600 g
Ash 3.63 g 0.980 g
Sucrose 0.400 g 0 g
Glucose 1.80 g 0 g
Fructose 0 g 0 g
Lactose 0 g 0 g
Maltose 0 g 0 g
Galactose 0 g 0 g
Iodine, I — 0 ug
Betaine — 2.70 mg
Vitamin D (D2 + D3 — total) — 47.0 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source) — 1.20 ug
25-hydroxycholecalciferol — 0 ug
SFA 4:0 (Butyric acid) 0 g 0.001 g
SFA 5:0 0 g 0 g
SFA 6:0 (Caproic acid) 0 g 0 g
SFA 7:0 0 g 0 g
SFA 8:0 (Caprylic acid) 0.001 g 0 g
SFA 9:0 0 g 0 g
SFA 10:0 (Capric acid) 0.004 g 0.002 g
SFA 11:0 (Undecanoic acid) 0 g 0 g
SFA 12:0 (Lauric acid) 0.003 g 0 g
SFA 14:0 (Myristic acid) 0.043 g 0.011 g
SFA 15:0 (Pentadecanoic acid) 0.002 g 0.005 g
SFA 16:0 (Palmitic acid) 0.733 g 0.134 g
SFA 17:0 (Margaric acid) 0.008 g 0.007 g
SFA 18:0 (Stearic acid) 0.367 g 0.054 g
SFA 20:0 (Arachidic acid) 0.005 g 0.002 g
SFA 21:0 0 g 0.001 g
SFA 22:0 (Behenic acid) 0.002 g 0.002 g
SFA 23:0 0 g 0 g
SFA 24:0 (Lignoceric acid) 0 g 0.002 g
MUFA 12:1 0 g 0 g
MUFA 14:1 c 0.001 g 0 g
MUFA 15:1 (Pentadecenoic acid) 0 g 0 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.086 g 0.016 g
MUFA 17:1 (Heptadecenoic acid) 0.007 g 0.003 g
MUFA 17:1 c 0.007 g 0.003 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 1.38 g 0.086 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) — 0.004 g
MUFA 20:1 c 0.023 g 0.003 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) 0 g 0 g
MUFA 22:1 n-9 0 g 0 g
MUFA 22:1 n-11 0 g 0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0 g 0.006 g
Fatty acids, total polyunsaturated 0.675 g 0.259 g
PUFA 18:2 c 0.479 g 0.013 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 0.477 g 0.013 g
PUFA 18:2 CLAs 0.002 g 0 g
PUFA 18:3 c 0.018 g 0.002 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.016 g 0.002 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0.002 g 0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0.002 g
PUFA 20:2 c 0.017 g 0.002 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.017 g 0.002 g
PUFA 20:3 c 0.011 g 0 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) 0.003 g 0 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0.008 g 0 g
PUFA 20:3 n-9 (Omega-9, Mead acid) 0 g 0 g
PUFA 22:3 0 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.059 g 0.022 g
PUFA 20:4c 0.059 g 0.022 g
PUFA 20:5c 0.001 g 0.025 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.001 g 0.025 g
PUFA 22:2 (Docosadienoic acid) 0 g 0 g
PUFA 22:5 c 0.006 g 0.004 g
PUFA 22:4 (Omega-6, Adrenic acid) 0.010 g 0.002 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0.006 g 0.004 g
PUFA 22:6 c 0.001 g 0.197 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.001 g 0.197 g
Fatty acids, total trans-monoenoic 0.010 g 0.002 g
TFA 14:1 t 0 g 0 g
TFA 16:1 t 0 g 0.001 g
TFA 18:1 t 0.009 g 0.001 g
TFA 20:1 t 0 g 0 g
TFA 22:1 t 0 g 0 g
Fatty acids, total trans-dienoic 0.001 g 0 g
TFA 18:2 t not further defined 0.001 g 0 g
Fatty acids, total trans-polyenoic 0 g 0 g
TFA 18:3 t 0 g 0 g
Choline
Choline from glycerophoshocholine — 5.90 mg
Choline from phosphatidylcholine — 18.0 mg
Choline from phosphocholine — 0 mg
Choline from sphingomyelin — 2.90 mg
Free Choline — 2.10 mg
Total Choline — 29.0 mg
Iodine
Iodine mcg/100gB — 8.70 mcg
Fluoride
Mean mcg/100g ** — 18.5 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Ham, sliced, restaurant nutrition facts Fish, tuna, light, canned in water, drained solids nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +370% in Ham, sliced, restaurant Potassium, K +175% in Ham, sliced, restaurant Zinc, Zn +167% in Ham, sliced, restaurant Phosphorus, P +80% in Ham, sliced, restaurant

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