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Mozzarella vs Ham - In-Depth Nutrition Comparison

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Differences between Mozzarella and Ham

  • Mozzarella has more Calcium, and Phosphorus, while Ham has more Vitamin B1, Vitamin B6, Vitamin B3, Iron, Vitamin A RAE, and Choline.
  • Mozzarella's daily need coverage for Calcium is 72% higher.
  • Ham contains 6 times less Saturated Fat than Mozzarella. Mozzarella contains 10.867g of Saturated Fat, while Ham contains 1.81g.

The food types used in this comparison are Cheese, mozzarella, low sodium and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Mozzarella vs Ham infographic
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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
:
3
Ham
Contains more Calcium +9037.5%
Contains more Magnesium +85.7%
Contains more Phosphorus +167.3%
Contains less Sodium -98.7%
Contains more Iron +492%
Contains more Potassium +202.1%
Contains more Copper +192.6%
Equal in Zinc - 2.88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 220% 10% 19% 225% 9% 3% 86% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +9037.5%
Contains more Magnesium +85.7%
Contains more Phosphorus +167.3%
Contains less Sodium -98.7%
Contains more Iron +492%
Contains more Potassium +202.1%
Contains more Copper +192.6%
Equal in Zinc - 2.88

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 A +∞%
Contains more Vitamin B2 +68.3%
Contains more Folate +200%
Contains more Vitamin B12 +41.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin D +166.7%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +3252.5%
Contains more Vitamin B6 +400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +68.3%
Contains more Folate +200%
Contains more Vitamin B12 +41.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin D +166.7%
Contains more Vitamin B1 +3670%
Contains more Vitamin B3 +3252.5%
Contains more Vitamin B6 +400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Ham Opinion
Net carbs 3.1g 1.5g Mozzarella
Protein 27.5g 20.93g Mozzarella
Fats 17.1g 5.53g Mozzarella
Carbs 3.1g 1.5g Mozzarella
Calories 280kcal 145kcal Mozzarella
Starch g g
Fructose g g
Sugar 1.23g 0g Ham
Fiber 0g 0g
Calcium 731mg 8mg Mozzarella
Iron 0.25mg 1.48mg Ham
Magnesium 26mg 14mg Mozzarella
Phosphorus 524mg 196mg Mozzarella
Potassium 95mg 287mg Ham
Sodium 16mg 1203mg Mozzarella
Zinc 3.13mg 2.88mg Mozzarella
Copper 0.027mg 0.079mg Ham
Vitamin A 517IU 0IU Mozzarella
Vitamin E 0.15mg 0.25mg Ham
Vitamin D 13IU 32IU Ham
Vitamin D 0.3µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.754mg Ham
Vitamin B2 0.34mg 0.202mg Mozzarella
Vitamin B3 0.12mg 4.023mg Ham
Vitamin B5 mg 0.403mg Ham
Vitamin B6 0.08mg 0.4mg Ham
Folate 9µg 3µg Mozzarella
Vitamin B12 0.92µg 0.65µg Mozzarella
Vitamin K 1.8µg 0µg Mozzarella
Tryptophan mg 0.251mg Ham
Threonine mg 0.931mg Ham
Isoleucine mg 0.918mg Ham
Leucine mg 1.661mg Ham
Lysine mg 1.775mg Ham
Methionine mg 0.553mg Ham
Phenylalanine mg 0.904mg Ham
Valine mg 0.908mg Ham
Histidine mg 0.75mg Ham
Cholesterol 54mg 53mg Ham
Trans Fat g g
Saturated Fat 10.867g 1.81g Ham
Monounsaturated Fat 4.844g 2.62g Mozzarella
Polyunsaturated fat 0.509g 0.54g Ham

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Mozzarella
45
Ham
Mineral Summary Score
72
Mozzarella
55
Ham

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 food.
Protein
165%
Mozzarella
126%
Ham
Carbohydrates
3%
Mozzarella
2%
Ham
Fats
79%
Mozzarella
26%
Ham

Comparison summary

Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 1187mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.23g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 9.057g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.