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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.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +202.1%
Contains more IronIron +492%
Contains more CopperCopper +192.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +24.2%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +9037.5%
Contains more PhosphorusPhosphorus +167.3%
Contains less SodiumSodium -98.7%
~equal in Zinc ~3.13mg

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.
Ham
Ham
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 31% 3% 9% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +166.7%
Contains more Vitamin B1Vitamin B1 +3670%
Contains more Vitamin B3Vitamin B3 +3252.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +400%
Contains more CholineCholine +362.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B12Vitamin B12 +41.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
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
Contains more WaterWater +35.6%
Contains more OtherOther +82.1%
Contains more ProteinProtein +31.4%
Contains more FatsFats +209.2%
Contains more CarbsCarbs +106.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
67% 30% 3%
Saturated Fat: Sat. Fat 10.867 g
Monounsaturated Fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated Fat -83.3%
Contains more Mono. FatMonounsaturated Fat +84.9%
~equal in Polyunsaturated fat ~0.509g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Mozzarella
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar 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
Calories 145kcal 280kcal Mozzarella
Protein 20.93g 27.5g Mozzarella
Fats 5.53g 17.1g Mozzarella
Net carbs 1.5g 3.1g Mozzarella
Carbs 1.5g 3.1g Mozzarella
Cholesterol 53mg 54mg Ham
Vitamin D 32IU 13IU Ham
Magnesium 14mg 26mg Mozzarella
Calcium 8mg 731mg Mozzarella
Potassium 287mg 95mg Ham
Iron 1.48mg 0.25mg Ham
Sugar 0g 1.23g Ham
Copper 0.079mg 0.027mg Ham
Zinc 2.88mg 3.13mg Mozzarella
Phosphorus 196mg 524mg Mozzarella
Sodium 1203mg 16mg Mozzarella
Vitamin A 0IU 517IU Mozzarella
Vitamin A 0µg 137µg Mozzarella
Vitamin E 0.25mg 0.15mg Ham
Vitamin D 0.8µg 0.3µg Ham
Manganese 0.054mg Ham
Selenium 19.5µg 15.7µg Ham
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 Ham
Vitamin B6 0.4mg 0.08mg Ham
Vitamin B12 0.65µg 0.92µg Mozzarella
Vitamin K 0µg 1.8µg Mozzarella
Folate 3µg 9µg Mozzarella
Choline 85.1mg 18.4mg Ham
Saturated Fat 1.81g 10.867g Ham
Monounsaturated Fat 2.62g 4.844g Mozzarella
Polyunsaturated fat 0.54g 0.509g Ham
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Mozzarella
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Ham
22%
Mozzarella
Minerals Daily Need Coverage Score
55%
Ham
66%
Mozzarella

Comparison summary

Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 1187mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.23g)
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. 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.