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Edible mushroom vs Ham - In-Depth Nutrition Comparison

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The main differences between Edible mushroom and Ham

  • Edible mushroom has more Copper, and Vitamin B5, however Ham has more Vitamin B1, Vitamin B12, Vitamin B6, Zinc, Selenium, and Phosphorus.
  • Daily need coverage for Vitamin B1 from Ham is 56% higher.
  • Ham has 4 times less Copper than Edible mushroom. Edible mushroom has 0.318mg of Copper, while Ham has 0.079mg.
  • Edible mushroom is lower in Sodium.

Food types used in this article are Mushrooms, white, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Edible mushroom 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
Contains more Potassium +10.8%
Contains less Sodium -99.6%
Contains more Copper +302.5%
Contains more Calcium +166.7%
Contains more Iron +196%
Contains more Magnesium +55.6%
Contains more Phosphorus +127.9%
Contains more Zinc +453.8%
Equal in Potassium - 287
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 19% 7% 37% 29% 1% 15% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Potassium +10.8%
Contains less Sodium -99.6%
Contains more Copper +302.5%
Contains more Calcium +166.7%
Contains more Iron +196%
Contains more Magnesium +55.6%
Contains more Phosphorus +127.9%
Contains more Zinc +453.8%
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 Folate +466.7%
Contains more Vitamin E +2400%
Contains more Vitamin D +300%
Contains more Vitamin B1 +830.9%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +284.6%
Contains more Vitamin B12 +1525%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 6% 7% 21% 93% 68% 90% 24% 13% 5% 0%
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 C +∞%
Contains more Vitamin B2 +99%
Contains more Vitamin B5 +271.5%
Contains more Folate +466.7%
Contains more Vitamin E +2400%
Contains more Vitamin D +300%
Contains more Vitamin B1 +830.9%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +284.6%
Contains more Vitamin B12 +1525%

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.
Edible mushroom Ham
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Edible mushroom Ham Opinion
Net carbs 2.26g 1.5g Edible mushroom
Protein 3.09g 20.93g Ham
Fats 0.34g 5.53g Ham
Carbs 3.26g 1.5g Edible mushroom
Calories 22kcal 145kcal Ham
Starch 0g g Edible mushroom
Fructose 0.17g g Edible mushroom
Sugar 1.98g 0g Ham
Fiber 1g 0g Edible mushroom
Calcium 3mg 8mg Ham
Iron 0.5mg 1.48mg Ham
Magnesium 9mg 14mg Ham
Phosphorus 86mg 196mg Ham
Potassium 318mg 287mg Edible mushroom
Sodium 5mg 1203mg Edible mushroom
Zinc 0.52mg 2.88mg Ham
Copper 0.318mg 0.079mg Edible mushroom
Vitamin A 0IU 0IU
Vitamin E 0.01mg 0.25mg Ham
Vitamin D 7IU 32IU Ham
Vitamin D 0.2µg 0.8µg Ham
Vitamin C 2.1mg 0mg Edible mushroom
Vitamin B1 0.081mg 0.754mg Ham
Vitamin B2 0.402mg 0.202mg Edible mushroom
Vitamin B3 3.607mg 4.023mg Ham
Vitamin B5 1.497mg 0.403mg Edible mushroom
Vitamin B6 0.104mg 0.4mg Ham
Folate 17µg 3µg Edible mushroom
Vitamin B12 0.04µg 0.65µg Ham
Vitamin K 0µg 0µg
Tryptophan 0.035mg 0.251mg Ham
Threonine 0.107mg 0.931mg Ham
Isoleucine 0.076mg 0.918mg Ham
Leucine 0.12mg 1.661mg Ham
Lysine 0.107mg 1.775mg Ham
Methionine 0.031mg 0.553mg Ham
Phenylalanine 0.085mg 0.904mg Ham
Valine 0.232mg 0.908mg Ham
Histidine 0.057mg 0.75mg Ham
Cholesterol 0mg 53mg Edible mushroom
Trans Fat 0g g Ham
Saturated Fat 0.05g 1.81g Edible mushroom
Monounsaturated Fat 0g 2.62g Ham
Polyunsaturated fat 0.16g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom 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
27
Edible mushroom
45
Ham
Mineral Summary Score
26
Edible mushroom
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
19%
Edible mushroom
126%
Ham
Carbohydrates
3%
Edible mushroom
2%
Ham
Fats
2%
Edible mushroom
26%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (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 contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Edible mushroom
Edible mushroom is lower in Cholesterol (difference - 53mg)
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 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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.