Canned Tuna vs. Ham
Nutrition comparison of Canned Tuna and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and ham:
- Both canned tuna and ham are high in calories, potassium and protein.
- Ham has more thiamin and riboflavin, however, canned tuna contains more folate.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and ham are high in calories. Ham has 105% more calories than canned tuna - canned tuna has 128 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, canned tuna is much heavier in protein, much lighter in fat and similar to ham for carbs. Canned tuna has a macronutrient ratio of 78:0:22 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Ham | |
|---|---|---|
| Protein | 78% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 22% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and canned tuna are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and ham are high in protein. Canned tuna has 45% more protein than ham - canned tuna has 23.6g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and canned tuna has 89% less saturated fat than ham - canned tuna has 0.79g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Canned tuna and ham contain similar amounts of cholesterol - canned tuna has 42mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than ham - canned tuna has 6ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than canned tuna - ham has 26iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Ham and canned tuna contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Ham has more thiamin and riboflavin, however, canned tuna contains more folate. Both canned tuna and ham contain significant amounts of niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Canned Tuna | Ham | |
|---|---|---|
| Thiamin | 0.008 MG | 0.712 MG |
| Riboflavin | 0.044 MG | 0.19 MG |
| Niacin | 5.799 MG | 4.162 MG |
| Pantothenic acid | 0.124 MG | 0.18 MG |
| Vitamin B6 | 0.217 MG | 0.26 MG |
| Folate | 2 UG | 1 UG |
| Vitamin B12 | 1.17 UG | 0.95 UG |
Minerals
calcium
Canned tuna and ham contain similar amounts of calcium - canned tuna has 14mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Canned tuna and ham contain similar amounts of iron - canned tuna has 0.97mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both canned tuna and ham are high in potassium. Ham has 31% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than ham per 100 grams.
| Canned Tuna | Ham | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.31 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Ham | |
|---|---|---|
| linoleic acid | 0.055 G | 2.16 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 2.16 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Canned Tuna or Ham .
Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Ham (Ham, minced) .
Canned Tuna g
()
|
Daily Values (%) |
Ham g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does canned tuna or ham contain more calories in 100 grams?Both canned tuna and ham are high in calories. Ham has 110% more calories than canned tuna - canned tuna has 128 calories in 100g and ham has 263 calories.
Is canned tuna or ham better for protein?
Both canned tuna and ham are high in protein. Canned tuna has 50% more protein than ham - canned tuna has 23.6g of protein per 100 grams and ham has 16.3g of protein.
Does canned tuna or ham contain more potassium?
Both canned tuna and ham are high in potassium. Ham has 30% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and ham has 311mg of potassium.