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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.

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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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 220% 9% 19% 9% 86% 225% 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

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 Vitamin B12 +41.5%
Contains more Vitamin K +∞%
Contains more Folate +200%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 3% 9% 5% 79% 3% 0% 19% 115% 5% 7%
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 Vitamin B12 +41.5%
Contains more Vitamin K +∞%
Contains more Folate +200%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
126%
Ham
165%
Mozzarella
Carbohydrates
2%
Ham
3%
Mozzarella
Fats
26%
Ham
79%
Mozzarella

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Ham
Ham contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Mozzarella Opinion
Calories 145 280 Mozzarella
Protein 20.93 27.5 Mozzarella
Fats 5.53 17.1 Mozzarella
Vitamin C 0 0
Carbs 1.5 3.1 Mozzarella
Cholesterol 53 54 Ham
Vitamin D 32 13 Ham
Iron 1.48 0.25 Ham
Calcium 8 731 Mozzarella
Potassium 287 95 Ham
Magnesium 14 26 Mozzarella
Sugars 0 1.23 Ham
Fiber 0 0
Copper 0.079 0.027 Ham
Zinc 2.88 3.13 Mozzarella
Starch
Phosphorus 196 524 Mozzarella
Sodium 1203 16 Mozzarella
Vitamin A 0 517 Mozzarella
Vitamin E 0.25 0.15 Ham
Vitamin D 0.8 0.3 Ham
Vitamin B1 0.754 0.02 Ham
Vitamin B2 0.202 0.34 Mozzarella
Vitamin B3 4.023 0.12 Ham
Vitamin B5 0.403 Ham
Vitamin B6 0.4 0.08 Ham
Vitamin B12 0.65 0.92 Mozzarella
Vitamin K 0 1.8 Mozzarella
Folate 3 9 Mozzarella
Trans Fat
Saturated Fat 1.81 10.867 Ham
Monounsaturated Fat 2.62 4.844 Mozzarella
Polyunsaturated fat 0.54 0.509 Ham
Tryptophan 0.251 Ham
Threonine 0.931 Ham
Isoleucine 0.918 Ham
Leucine 1.661 Ham
Lysine 1.775 Ham
Methionine 0.553 Ham
Phenylalanine 0.904 Ham
Valine 0.908 Ham
Histidine 0.75 Ham
Fructose

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 of 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.