TunavsHam Sliced
Tuna has 198 calories and 29g protein per 100g. Ham Sliced has 164 calories and 17g protein per 100g Tuna has more protein, Ham Sliced is lower in calories.
🎯When to Eat What
Goal-based picks for Tuna vs Ham Sliced
Go with Ham Sliced at just 164 kcal per 100g — 17% fewer calories.
Tuna will keep you satisfied longer with 29.1g protein, 8.2g fat — fat and protein slow digestion while fiber adds bulk.
Tuna packs 29.1g of protein per 100g (59% of calories from protein) — the better pick for muscle growth and recovery.
Ham Sliced provides 287mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
Ham Sliced
High in sodium at 814mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Light Canned In Oil Drained Solids | Ham Sliced Regular (approximately 11% Fat) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 198kcal10% | 164kcal8% | +34kcal |
| Protein | 29g58% | 17g33% | +13g |
| Total Fat | 8.2g11% | 8.8g11% | <0.1g |
| Saturated Fat | 1.5g8% | 0.50g3% | +1.0g |
| Cholesterol | 18mg6% | 57mg19% | <0.1mg |
| Carbohydrates | 0g0% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 1.3g5% | <0.1g |
| Sugars | 0g | 1.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 23mcg3% | 0mcg0% | +23mcg |
| Vitamin C | 0mg0% | 4.0mg4% | <0.1mg |
| Vitamin D | 6.7mcg34% | 0.70mcg3% | +6.0mcg |
| Vitamin E | 0.87mg6% | <0.1mg1% | +0.79mg |
| Vitamin K | 44mcg37% | 0mcg0% | +44mcg |
| Vitamin B6 | 0.11mg6% | 0.33mg19% | <0.1mg |
| Vitamin B12 | 2.2mcg92% | 0.42mcg18% | +1.8mcg |
| Folate | 5.0mcg1% | 7.0mcg2% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.63mg52% | <0.1mg |
| Riboflavin (B2) | 0.12mg9% | 0.18mg14% | <0.1mg |
| Niacin (B3) | 12mg78% | 2.9mg18% | +9.5mg |
| 🔶Minerals | |||
| Sodium | 416mg18% | 814mg35% | <0.1mg |
| Calcium | 13mg1% | 24mg2% | <0.1mg |
| Iron | 1.4mg8% | 1.0mg6% | +0.37mg |
| Potassium | 207mg4% | 287mg6% | <0.1mg |
| Phosphorus | 311mg25% | 153mg12% | +158mg |
| Magnesium | 31mg7% | 22mg5% | +9.0mg |
| Zinc | 0.90mg8% | 1.4mg12% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg1% | 0.56mg24% | <0.1mg |
| Selenium | 76mcg138% | 21mcg38% | +55mcg |
🔬Nutritional Analysis
Calories: Ham Sliced is moderately lower in calories than Tuna, containing 164 kcal compared to 198 kcal per 100g (21% fewer calories).
Protein: Tuna provides more protein with 29.1g versus 16.6g per 100g. In terms of protein-to-calorie efficiency, Tuna offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Tuna has 8.21g and Ham Sliced has 8.8g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tuna: 23mcg vs 0mcg), Vitamin C (Ham Sliced: 4mg vs 0mg), Vitamin K (Tuna: 44mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Ham Sliced: 0.557mg vs 0.015mg), Selenium (Tuna: 76mcg vs 20.7mcg), Phosphorus (Tuna: 311mg vs 153mg).
Diet Suitability: Both fit a low-carb or keto diet. Tuna fits a high-protein diet.
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❓Frequently Asked Questions
- Which has more protein, Tuna or Ham Sliced?
- Tuna has more protein with 29.1g per 100g compared to 16.6g for Ham Sliced.
- Which is lower in calories, Tuna or Ham Sliced?
- Ham Sliced is lower in calories with 164 kcal per 100g versus 198 kcal.
- Is Tuna or Ham Sliced healthier?
- It depends on your goals. Tuna has 198 calories and 29.1g protein per 100g, while Ham Sliced has 164 calories and 16.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Tuna or Ham Sliced?
- Tuna is leaner with 8.21g of fat per 100g compared to 8.8g.
- Which has more fiber, Tuna or Ham Sliced?
- Ham Sliced has more fiber with 1.3g per 100g compared to 0g.