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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
6
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 7.9% 5.4% 14% 53% 20% 57% 42% 163% 3.9% 123%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +76.1%
Contains more CopperCopper +31.7%
Contains more ZincZinc +37.1%
Contains more PhosphorusPhosphorus +102.1%
Contains more ManganeseManganese +80%
Contains more CalciumCalcium +125%
Contains more SeleniumSelenium +15.9%
~equal in Iron ~1.4mg
~equal in Sodium ~1246mg

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
5
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% 0% 4.4% 30% 30% 35308% 50% 26% 30% 185% 4% 2.3% 39%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +533.6%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more CholineCholine +17.9%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B2Vitamin B2 +75642.6%
Contains more Vitamin B12Vitamin B12 +127.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin B5 ~0.44mg
~equal in Folate ~3µg

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
16% 25% 3% 52% 3%
Protein: 16.37 g
Fats: 25.39 g
Carbs: 3.05 g
Water: 52.3 g
Other: 2.89 g
Contains more ProteinProtein +27.9%
Contains more WaterWater +29.4%
Contains more OtherOther +51.2%
Contains more FatsFats +359.1%
Contains more CarbsCarbs +103.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
40% 47% 13%
Saturated Fat: Sat. Fat 9.51 g
Monounsaturated Fat: Mono. Fat 11.38 g
Polyunsaturated fat: Poly. Fat 3.12 g
Contains less Sat. FatSaturated Fat -81%
Contains more Mono. FatMonounsaturated Fat +334.4%
Contains more Poly. FatPolyunsaturated fat +477.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Mortadella
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium 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
Calories 145kcal 311kcal Mortadella
Protein 20.93g 16.37g Ham
Fats 5.53g 25.39g Mortadella
Net carbs 1.5g 3.05g Mortadella
Carbs 1.5g 3.05g Mortadella
Cholesterol 53mg 56mg Ham
Vitamin D 32IU 41IU Mortadella
Magnesium 14mg 11mg Ham
Calcium 8mg 18mg Mortadella
Potassium 287mg 163mg Ham
Iron 1.48mg 1.4mg Ham
Copper 0.079mg 0.06mg Ham
Zinc 2.88mg 2.1mg Ham
Phosphorus 196mg 97mg Ham
Sodium 1203mg 1246mg Ham
Vitamin E 0.25mg 0.22mg Ham
Vitamin D 0.8µg 1µg Mortadella
Manganese 0.054mg 0.03mg Ham
Selenium 19.5µg 22.6µg Mortadella
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
Vitamin B12 0.65µg 1.48µg Mortadella
Vitamin K 0µg 1.6µg Mortadella
Folate 3µg 3µg
Choline 85.1mg 72.2mg Ham
Saturated Fat 1.81g 9.51g Ham
Monounsaturated Fat 2.62g 11.38g Mortadella
Polyunsaturated fat 0.54g 3.12g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Mortadella
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
2747%
Mortadella
Minerals Daily Need Coverage Score
55%
Ham
49%
Mortadella

Comparison summary

Which food is cheaper?
Mortadella
Mortadella is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 43mg)
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

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. 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.