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Ham vs Mortadella - In-Depth Nutrition Comparison

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The main differences between Ham and Mortadella

  • Ham has more Vitamin B1, Vitamin B6, Phosphorus, Vitamin B3, and Zinc, however Mortadella has more Vitamin B2, Vitamin B12, and Selenium.
  • Daily need coverage for Vitamin B2 from Mortadella is 11754% higher.
  • Mortadella has 6 times less Vitamin B1 than Ham. Ham has 0.754mg of Vitamin B1, while Mortadella has 0.119mg.
  • Ham is lower in Saturated Fat.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mortadella, beef, pork.

Infographic

Ham vs Mortadella 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
7
:
Contains more Magnesium +27.3%
Contains more Phosphorus +102.1%
Contains more Potassium +76.1%
Contains more Zinc +37.1%
Contains more Copper +31.7%
Contains more Calcium +125%
Equal in Iron - 1.4
Equal in Sodium - 1246
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 53% 8% 42% 15% 163% 58% 20%
Contains more Magnesium +27.3%
Contains more Phosphorus +102.1%
Contains more Potassium +76.1%
Contains more Zinc +37.1%
Contains more Copper +31.7%
Contains more Calcium +125%
Equal in Iron - 1.4
Equal in Sodium - 1246

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
4
:
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +533.6%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +207.7%
Contains more Vitamin D +25%
Contains more Vitamin B2 +75642.6%
Contains more Vitamin B12 +127.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.44
Equal in Folate - 3
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 0% 5% 30% 0% 30% 35308% 51% 27% 30% 3% 185% 4%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +533.6%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +207.7%
Contains more Vitamin D +25%
Contains more Vitamin B2 +75642.6%
Contains more Vitamin B12 +127.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.44
Equal in Folate - 3

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 Mortadella
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Mortadella Opinion
Net carbs 1.5g 3.05g Mortadella
Protein 20.93g 16.37g Ham
Fats 5.53g 25.39g Mortadella
Carbs 1.5g 3.05g Mortadella
Calories 145kcal 311kcal Mortadella
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 18mg Mortadella
Iron 1.48mg 1.4mg Ham
Magnesium 14mg 11mg Ham
Phosphorus 196mg 97mg Ham
Potassium 287mg 163mg Ham
Sodium 1203mg 1246mg Ham
Zinc 2.88mg 2.1mg Ham
Copper 0.079mg 0.06mg Ham
Vitamin A 0IU 0IU
Vitamin E 0.25mg 0.22mg Ham
Vitamin D 32IU 41IU Mortadella
Vitamin D 0.8µg 1µg Mortadella
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.119mg Ham
Vitamin B2 0.202mg 153mg Mortadella
Vitamin B3 4.023mg 2.673mg Ham
Vitamin B5 0.403mg 0.44mg Mortadella
Vitamin B6 0.4mg 0.13mg Ham
Folate 3µg 3µg
Vitamin B12 0.65µg 1.48µg Mortadella
Vitamin K 0µg 1.6µg Mortadella
Tryptophan 0.251mg 0.152mg Ham
Threonine 0.931mg 0.633mg Ham
Isoleucine 0.918mg 0.708mg Ham
Leucine 1.661mg 1.213mg Ham
Lysine 1.775mg 1.262mg Ham
Methionine 0.553mg 0.394mg Ham
Phenylalanine 0.904mg 0.598mg Ham
Valine 0.908mg 0.735mg Ham
Histidine 0.75mg 0.52mg Ham
Cholesterol 53mg 56mg Ham
Trans Fat g g
Saturated Fat 1.81g 9.51g Ham
Monounsaturated Fat 2.62g 11.38g Mortadella
Polyunsaturated fat 0.54g 3.12g Mortadella

Which food is preferable for your diet?

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

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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
2972
Mortadella
Mineral Summary Score
55
Ham
45
Mortadella

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
98%
Mortadella
Carbohydrates
2%
Ham
3%
Mortadella
Fats
26%
Ham
117%
Mortadella

Comparison summary

Which food is cheaper?
Mortadella
Mortadella is cheaper (difference - $0.5)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.7g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Mortadella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174573/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.