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Edible mushroom vs Ham - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Ham
Ham contains less Sugars (difference - 1.98g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 32)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is lower in Cholesterol?
Edible mushroom
Edible mushroom is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 1198mg)
Which food is lower in Saturated Fat?
Edible mushroom
Edible mushroom is lower in Saturated Fat (difference - 1.76g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Edible mushroom Ham
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Edible mushroom Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Edible mushroom
32
Ham
Mineral Summary Score
16
Edible mushroom
43
Ham

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Ham
Contains more Potassium +10.8%
Contains more Copper +302.5%
Contains less Sodium -99.6%
Contains more Iron +196%
Contains more Calcium +166.7%
Contains more Magnesium +55.6%
Contains more Zinc +453.8%
Contains more Phosphorus +127.9%
Equal in Potassium - 287
Contains more Potassium +10.8%
Contains more Copper +302.5%
Contains less Sodium -99.6%
Contains more Iron +196%
Contains more Calcium +166.7%
Contains more Magnesium +55.6%
Contains more Zinc +453.8%
Contains more Phosphorus +127.9%
Equal in Potassium - 287

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Ham
Contains more Vitamin C +∞%
Contains more Vitamin B2 +99%
Contains more Vitamin B5 +271.5%
Contains more Vitamin D +357.1%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +830.9%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +284.6%
Contains more Vitamin B12 +1525%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +99%
Contains more Vitamin B5 +271.5%
Contains more Vitamin D +357.1%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +830.9%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +284.6%
Contains more Vitamin B12 +1525%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
19%
Edible mushroom
126%
Ham
Carbohydrates
3%
Edible mushroom
2%
Ham
Fats
2%
Edible mushroom
26%
Ham

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Edible mushroom Ham Opinion
Calories 22 145 Ham
Protein 3.09 20.93 Ham
Fats 0.34 5.53 Ham
Vitamin C 2.1 0 Edible mushroom
Carbs 3.26 1.5 Edible mushroom
Cholesterol 0 53 Edible mushroom
Vitamin D 7 32 Ham
Iron 0.5 1.48 Ham
Calcium 3 8 Ham
Potassium 318 287 Edible mushroom
Magnesium 9 14 Ham
Sugars 1.98 0 Edible mushroom
Fiber 1 0 Edible mushroom
Copper 0.318 0.079 Edible mushroom
Zinc 0.52 2.88 Ham
Starch 0 Edible mushroom
Phosphorus 86 196 Ham
Sodium 5 1203 Edible mushroom
Vitamin A 0 0
Vitamin E 0.01 0.25 Ham
Vitamin D 0.2 0.8 Ham
Vitamin B1 0.081 0.754 Ham
Vitamin B2 0.402 0.202 Edible mushroom
Vitamin B3 3.607 4.023 Ham
Vitamin B5 1.497 0.403 Edible mushroom
Vitamin B6 0.104 0.4 Ham
Vitamin B12 0.04 0.65 Ham
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat 0 Ham
Saturated Fat 0.05 1.81 Edible mushroom
Monounsaturated Fat 0 2.62 Ham
Polyunsaturated fat 0.16 0.54 Ham
Tryptophan 0.035 0.251 Ham
Threonine 0.107 0.931 Ham
Isoleucine 0.076 0.918 Ham
Leucine 0.12 1.661 Ham
Lysine 0.107 1.775 Ham
Methionine 0.031 0.553 Ham
Phenylalanine 0.085 0.904 Ham
Valine 0.232 0.908 Ham
Histidine 0.057 0.75 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.