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Ham vs Mozzarella - In-Depth Nutrition Comparison

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Differences between Ham and Mozzarella

  • Ham has more Vitamin B1, Vitamin B6, Vitamin B3, Iron, and Choline, while Mozzarella has more Calcium, Phosphorus, and Vitamin A RAE.
  • Mozzarella's daily need coverage for Calcium is 72% higher.
  • Mozzarella contains 75 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Mozzarella contains 16mg.

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

Infographic

Ham vs Mozzarella 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
Ham
3
:
Contains more Iron +492%
Contains more Potassium +202.1%
Contains more Copper +192.6%
Contains more Calcium +9037.5%
Contains more Magnesium +85.7%
Contains more Phosphorus +167.3%
Contains less Sodium -98.7%
Equal in Zinc - 3.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 220% 10% 19% 225% 9% 3% 86% 9%
Contains more Iron +492%
Contains more Potassium +202.1%
Contains more Copper +192.6%
Contains more Calcium +9037.5%
Contains more Magnesium +85.7%
Contains more Phosphorus +167.3%
Contains less Sodium -98.7%
Equal in Zinc - 3.13

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
Ham
6
:
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +68.3%
Contains more Folate +200%
Contains more Vitamin B12 +41.5%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +68.3%
Contains more Folate +200%
Contains more Vitamin B12 +41.5%
Contains more Vitamin K +∞%

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

Which food is preferable for your diet?

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

People also compare

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
45
Ham
23
Mozzarella
Mineral Summary Score
55
Ham
72
Mozzarella

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
126%
Ham
165%
Mozzarella
Carbohydrates
2%
Ham
3%
Mozzarella
Fats
26%
Ham
79%
Mozzarella

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