Salmon vs. Ham
Nutrition comparison of Salmon and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and ham:
- Both ham and salmon are high in calories, potassium and protein.
- Ham has more thiamin, however, salmon contains more pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ham and salmon are high in calories. Ham has 107% more calories than salmon - ham has 263 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in fat and similar to ham for carbs. Salmon has a macronutrient ratio of 67:0:33 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Ham | |
|---|---|---|
| Protein | 67% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 33% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and salmon are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both ham and salmon are high in protein. Salmon has 26% more protein than ham - ham has 16.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Ham is high in saturated fat and salmon has 89% less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and ham are low in trans fat - salmon has 0.03g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Ham and salmon contain similar amounts of cholesterol - ham has 70mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Salmon has more Vitamin A than ham - salmon has 35ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 15 times more Vitamin D than ham - ham has 26iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Ham and salmon contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and ham contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, however, salmon contains more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both salmon and ham contain significant amounts of riboflavin and niacin.
| Salmon | Ham | |
|---|---|---|
| Thiamin | 0.08 MG | 0.712 MG |
| Riboflavin | 0.105 MG | 0.19 MG |
| Niacin | 7.995 MG | 4.162 MG |
| Pantothenic acid | 1.03 MG | 0.18 MG |
| Vitamin B6 | 0.611 MG | 0.26 MG |
| Folate | 4 UG | 1 UG |
| Vitamin B12 | 4.15 UG | 0.95 UG |
Minerals
calcium
Ham and salmon contain similar amounts of calcium - ham has 10mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Ham has 108% more iron than salmon - ham has 0.79mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both ham and salmon are high in potassium. Salmon has 18% more potassium than ham - ham has 311mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than ham per 100 grams.
| Salmon | Ham | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.31 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than salmon per 100 grams.
| Salmon | Ham | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 2.16 G |
| Total | 0.085 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Salmon g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ham or salmon contain more calories in 100 grams?Both ham and salmon are high in calories. Ham has 110% more calories than salmon - ham has 263 calories in 100g and salmon has 127 calories.
Is ham or salmon better for protein?
Both ham and salmon are high in protein. Salmon has 30% more protein than ham - ham has 16.3g of protein per 100 grams and salmon has 20.5g of protein.
Does ham or salmon contain more potassium?
Both ham and salmon are high in potassium. Salmon has 20% more potassium than ham - ham has 311mg of potassium in 100 grams and salmon has 366mg of potassium.