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Ham vs. Edible mushroom — In-Depth Nutrition Comparison

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The main differences between Ham and Edible mushroom

  • Ham has more Vitamin B1, Vitamin B12, Vitamin B6, Zinc, Selenium, and Phosphorus, however, Edible mushroom has more Copper, and Vitamin B5.
  • Daily need coverage for Vitamin B1 from Ham is 56% higher.

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

Infographic

Ham vs Edible mushroom 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
7
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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +166.7%
Contains more IronIron +196%
Contains more ZincZinc +453.8%
Contains more PhosphorusPhosphorus +127.9%
Contains more ManganeseManganese +14.9%
Contains more SeleniumSelenium +109.7%
Contains more PotassiumPotassium +10.8%
Contains more CopperCopper +302.5%
Contains less SodiumSodium -99.6%

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 7% 0% 0.2% 6% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +830.9%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more Vitamin B12Vitamin B12 +1525%
Contains more CholineCholine +391.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +99%
Contains more Vitamin B5Vitamin B5 +271.5%
Contains more FolateFolate +466.7%
~equal in Vitamin A ~0IU
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more ProteinProtein +577.3%
Contains more FatsFats +1526.5%
Contains more OtherOther +408.1%
Contains more CarbsCarbs +117.3%
Contains more WaterWater +36.6%

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
24% 76%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +237.5%
Contains less Sat. FatSaturated Fat -97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Edible mushroom
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Edible mushroom Opinion
Calories 145kcal 22kcal Ham
Protein 20.93g 3.09g Ham
Fats 5.53g 0.34g Ham
Vitamin C 0mg 2.1mg Edible mushroom
Net carbs 1.5g 2.26g Edible mushroom
Carbs 1.5g 3.26g Edible mushroom
Cholesterol 53mg 0mg Edible mushroom
Vitamin D 32IU 7IU Ham
Magnesium 14mg 9mg Ham
Calcium 8mg 3mg Ham
Potassium 287mg 318mg Edible mushroom
Iron 1.48mg 0.5mg Ham
Sugar 0g 1.98g Ham
Fiber 0g 1g Edible mushroom
Copper 0.079mg 0.318mg Edible mushroom
Zinc 2.88mg 0.52mg Ham
Phosphorus 196mg 86mg Ham
Sodium 1203mg 5mg Edible mushroom
Vitamin E 0.25mg 0.01mg Ham
Vitamin D 0.8µg 0.2µg Ham
Manganese 0.054mg 0.047mg Ham
Selenium 19.5µg 9.3µg Ham
Vitamin B1 0.754mg 0.081mg Ham
Vitamin B2 0.202mg 0.402mg Edible mushroom
Vitamin B3 4.023mg 3.607mg Ham
Vitamin B5 0.403mg 1.497mg Edible mushroom
Vitamin B6 0.4mg 0.104mg Ham
Vitamin B12 0.65µg 0.04µg Ham
Folate 3µg 17µg Edible mushroom
Choline 85.1mg 17.3mg Ham
Saturated Fat 1.81g 0.05g Edible mushroom
Monounsaturated Fat 2.62g 0g Ham
Polyunsaturated fat 0.54g 0.16g Ham
Tryptophan 0.251mg 0.035mg Ham
Threonine 0.931mg 0.107mg Ham
Isoleucine 0.918mg 0.076mg Ham
Leucine 1.661mg 0.12mg Ham
Lysine 1.775mg 0.107mg Ham
Methionine 0.553mg 0.031mg Ham
Phenylalanine 0.904mg 0.085mg Ham
Valine 0.908mg 0.232mg Ham
Histidine 0.75mg 0.057mg Ham
Fructose 0.17g Edible mushroom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Edible mushroom
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
26%
Edible mushroom
Minerals Daily Need Coverage Score
55%
Ham
27%
Edible mushroom

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 is lower in Cholesterol?
Edible mushroom
Edible mushroom is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 1198mg)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.