Trout vs. Ham
Nutrition comparison of Cooked Trout and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and ham:
- Both ham and trout are high in calories, potassium and protein.
- For omega-3 fatty acids, trout has more dha, epa and dpa than ham.
- Ham has more thiamin and pantothenic acid, however, trout contains more folate and Vitamin B12.
- Trout has signficantly more Vitamin A than ham.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ham and trout are high in calories. Ham has 28% more calories than trout - ham has 263 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, much lighter in fat and similar to ham for carbs. Trout has a macronutrient ratio of 49:0:51 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Ham | |
|---|---|---|
| Protein | 49% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 51% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and trout are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
sugar
Trout and ham contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both ham and trout are high in protein. Trout has 50% more protein than ham - ham has 16.3g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Ham is high in saturated fat and trout has 69% less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Ham and trout contain similar amounts of cholesterol - ham has 70mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than ham - trout has 3.4mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than ham - trout has 87ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than trout - ham has 26iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Trout has 11 times more Vitamin E than ham - ham has 0.27mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Trout and ham contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin and pantothenic acid, however, trout contains more folate and Vitamin B12. Both trout and ham contain significant amounts of riboflavin, niacin and Vitamin B6.
| Trout | Ham | |
|---|---|---|
| Thiamin | 0.14 MG | 0.712 MG |
| Riboflavin | 0.11 MG | 0.19 MG |
| Niacin | 6.811 MG | 4.162 MG |
| Pantothenic acid | ~ | 0.18 MG |
| Vitamin B6 | 0.375 MG | 0.26 MG |
| Folate | 12 UG | 1 UG |
| Vitamin B12 | 4.47 UG | 0.95 UG |
Minerals
calcium
Trout has 210% more calcium than ham - ham has 10mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Ham has 103% more iron than trout - ham has 0.79mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both ham and trout are high in potassium. Trout has 49% more potassium than ham - ham has 311mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, trout has more DHA, EPA and DPA than ham per 100 grams. Both trout and ham contain significant amounts of alpha linoleic acid (ALA).
| Trout | Ham | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.31 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both trout and ham contain significant amounts of linoleic acid.
| Trout | Ham | |
|---|---|---|
| linoleic acid | 1.929 G | 2.16 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 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.
Cooked Trout 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 trout contain more calories in 100 grams?Both ham and trout are high in calories. Ham has 30% more calories than trout - ham has 263 calories in 100g and trout has 205 calories.
Is ham or trout better for protein?
Both ham and trout are high in protein. Trout has 50% more protein than ham - ham has 16.3g of protein per 100 grams and trout has 24.4g of protein.
Does ham or trout contain more potassium?
Both ham and trout are high in potassium. Trout has 50% more potassium than ham - ham has 311mg of potassium in 100 grams and trout has 463mg of potassium.