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  6. Edible mushroom vs. Ham

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
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.
Edible mushroom
Edible mushroom
3
:
7
Ham
Ham
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%
Contains more Manganese +14.9%
Contains more Selenium +109.7%
Equal in Potassium - 287
Edible mushroom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 19% 7% 37% 29% 1% 15% 106% 7% 51%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
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%
Contains more Manganese +14.9%
Contains more Selenium +109.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Edible mushroom
Edible mushroom
4
:
6
Ham
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%
Edible mushroom
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%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edible mushroom
Edible mushroom
2
:
3
Ham
Ham
Contains more Carbs +117.3%
Contains more Water +36.6%
Contains more Protein +577.3%
Contains more Fats +1526.5%
Contains more Other +408.1%
Edible mushroom
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 Carbs +117.3%
Contains more Water +36.6%
Contains more Protein +577.3%
Contains more Fats +1526.5%
Contains more Other +408.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edible mushroom
Edible mushroom
1
:
2
Ham
Ham
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +237.5%
Edible mushroom
24% 76%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.16 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +237.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 0.17g 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
Manganese 0.047mg 0.054mg Ham
Selenium 9.3µg 19.5µg Ham
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
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
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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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
27%
Edible mushroom
45%
Ham
Minerals Daily Need Coverage Score
27%
Edible mushroom
55%
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

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. 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.