Shrimp vs. Ham

Nutrition comparison of Shrimp and Ham


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of shrimp versus ham (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in shrimp and ham:

  • Both ham and shrimp are high in protein.
  • Ham has more thiamin, riboflavin and niacin, however, shrimp contains more folate.
  • Ham is an excellent source of potassium.
  • Shrimp is a great source of calcium.
Detailed nutritional comparison of shrimp and ham is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Shrimp src
Image of Ham src

Calories and Carbs

calories

Ham is high in calories and shrimp has less calories than ham - ham has 263kcal of calories per 100 grams and shrimp has 71kcal of calories.

Protein

protein

Both ham and shrimp are high in protein - ham has 16.3g of protein per 100 grams and shrimp has 13.6g of protein.

Fat

saturated fat

Ham is high in saturated fat and shrimp has less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.

trans fat

Shrimp and ham contain similar amounts of trans fat - shrimp has 0.02g of trans fat per 100 grams and ham does not contain significant amounts.

Vitamins

Vitamin A

Shrimp has more Vitamin A than ham - shrimp has 54ug of Vitamin A per 100 grams and ham does not contain significant amounts.

Vitamin D

Ham has more Vitamin D than shrimp - ham has 26iu of Vitamin D per 100 grams and shrimp has 2iu of Vitamin D.

Vitamin E

Ham and shrimp contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.

The B Vitamins

Ham has more thiamin, riboflavin and niacin, however, shrimp contains more folate. Both shrimp and ham contain significant amounts of pantothenic acid, Vitamin B6 and Vitamin B12.

Shrimp Ham
Thiamin 0.02 MG 0.712 MG
Riboflavin 0.015 MG 0.19 MG
Niacin 1.778 MG 4.162 MG
Pantothenic acid 0.31 MG 0.18 MG
Vitamin B6 0.161 MG 0.26 MG
Folate 19 UG 1 UG
Vitamin B12 1.11 UG 0.95 UG

Minerals

calcium

Shrimp is a great source of calcium and it has more calcium than ham - ham has 10mg of calcium per 100 grams and shrimp has 54mg of calcium.

iron

Ham has more iron than shrimp - ham has 0.79mg of iron per 100 grams and shrimp has 0.21mg of iron.

potassium

Ham is an excellent source of potassium and it has more potassium than shrimp - ham has 311mg of potassium per 100 grams and shrimp has 113mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, Ham has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than ham per 100 grams.

Shrimp Ham
alpha linoleic acid 0.006 G 0.31 G
DHA 0.07 G ~
EPA 0.068 G ~
DPA 0.006 G ~
Total 0.15 G 0.31 G

omega 6s

Comparing omega-6 fatty acids, ham has more linoleic acid than shrimp per 100 grams.

Shrimp Ham
other omega 6 0.006 G ~
linoleic acid 0.095 G 2.16 G
Total 0.101 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.

Note: The specific food items compared are: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Ham (Ham, minced) .

()

Shrimp
g

Daily Values (%)

Ham
g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %


Compare Food