Ham vs. Mashed potato — In-Depth Nutrition Comparison
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Summary of differences between ham and mashed potato
- Mashed potato has less vitamin B1, selenium, zinc, vitamin B12, vitamin B6, phosphorus, vitamin B3, and iron than ham.
- Ham covers your daily need for vitamin B1, 62% more than mashed potato.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fast foods, potato, mashed.
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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.
| Contains more IronIron | +377.4% |
| Contains more CopperCopper | +125.7% |
| Contains more ZincZinc | +1209.1% |
| Contains more PhosphorusPhosphorus | +232.2% |
| Contains more SeleniumSelenium | +2337.5% |
| Contains more CalciumCalcium | +125% |
| Contains less SodiumSodium | -74.6% |
| Contains more ManganeseManganese | +81.5% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4926.7% |
| Contains more Vitamin B2Vitamin B2 | +1246.7% |
| Contains more Vitamin B3Vitamin B3 | +272.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more Vitamin B12Vitamin B12 | +828.6% |
| Contains more CholineCholine | +535.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +68% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1168.5% |
| Contains more FatsFats | +96.1% |
| Contains more OtherOther | +246.8% |
| Contains more CarbsCarbs | +876.7% |
| Contains more WaterWater | +17.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +263.9% |
| Contains less Sat. FatSaturated fat | -68.1% |
| Contains more Poly. FatPolyunsaturated fat | +148.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.754mg | 0.015mg | 62% |
| Protein | 20.93g | 1.65g | 39% |
| Sodium | 1203mg | 306mg | 39% |
| Selenium | 19.5µg | 0.8µg | 34% |
| Zinc | 2.88mg | 0.22mg | 24% |
| Vitamin B12 | 0.65µg | 0.07µg | 24% |
| Vitamin B6 | 0.4mg | 0.12mg | 22% |
| Phosphorus | 196mg | 59mg | 20% |
| Vitamin B3 | 4.023mg | 1.08mg | 18% |
| Cholesterol | 53mg | 0mg | 18% |
| Iron | 1.48mg | 0.31mg | 15% |
| Vitamin B2 | 0.202mg | 0.015mg | 14% |
| Choline | 85.1mg | 13.4mg | 13% |
| Vitamin B5 | 0.403mg | 8% | |
| Saturated fat | 1.81g | 0.577g | 6% |
| Polyunsaturated fat | 0.54g | 1.342g | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Copper | 0.079mg | 0.035mg | 5% |
| Monounsaturated fat | 2.62g | 0.72g | 5% |
| Starch | 12.1g | 5% | |
| Fiber | 0g | 1.3g | 5% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Carbs | 1.5g | 14.65g | 4% |
| Fats | 5.53g | 2.82g | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Calories | 145kcal | 89kcal | 3% |
| Manganese | 0.054mg | 0.098mg | 2% |
| Folate | 3µg | 9µg | 2% |
| Vitamin E | 0.25mg | 0.42mg | 1% |
| Calcium | 8mg | 18mg | 1% |
| Net carbs | 1.5g | 13.35g | N/A |
| Magnesium | 14mg | 15mg | 0% |
| Potassium | 287mg | 286mg | 0% |
| Sugar | 0g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
9%
Minerals Daily Need Coverage Score
55%
15%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 897mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.233g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins