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  6. Mozzarella vs. Ham

Mozzarella vs. Ham — In-Depth Nutrition Comparison

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Differences between Mozzarella and Ham

  • Mozzarella has more Calcium, Phosphorus, and Vitamin A RAE, while Ham has more Vitamin B1, Vitamin B6, Vitamin B3, Iron, and Choline.
  • Mozzarella's daily need coverage for Calcium is 72% higher.
  • The amount of Saturated Fat in Ham is lower.

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
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mozzarella
Mozzarella
5
:
5
Ham
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%
Contains more Selenium +24.2%
Equal in Zinc - 2.88
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
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%
Contains more Selenium +24.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mozzarella
Mozzarella
5
:
6
Ham
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%
Mozzarella
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%
Ham
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
3
:
2
Ham
Ham
Contains more Protein +31.4%
Contains more Fats +209.2%
Contains more Carbs +106.7%
Contains more Water +35.6%
Contains more Other +82.1%
Mozzarella
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Protein +31.4%
Contains more Fats +209.2%
Contains more Carbs +106.7%
Contains more Water +35.6%
Contains more Other +82.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
1
:
2
Ham
Ham
Contains more Monounsaturated Fat +84.9%
Contains less Saturated Fat -83.3%
Equal in Polyunsaturated fat - 0.54
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +84.9%
Contains less Saturated Fat -83.3%
Equal in Polyunsaturated fat - 0.54

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 1.23g 0g Ham
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
Manganese 0.054mg Ham
Selenium 15.7µg 19.5µg Ham
Vitamin A 517IU 0IU Mozzarella
Vitamin A RAE 137µg 0µg Mozzarella
Vitamin E 0.15mg 0.25mg Ham
Vitamin D 13IU 32IU Ham
Vitamin D 0.3µg 0.8µg Ham
Vitamin B1 0.02mg 0.754mg Ham
Vitamin B2 0.34mg 0.202mg Mozzarella
Vitamin B3 0.12mg 4.023mg Ham
Vitamin B5 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 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 54mg 53mg Ham
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Mozzarella
45%
Ham
Minerals Daily Need Coverage Score
66%
Mozzarella
55%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.