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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 for 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.
  • Mortadella has a higher glycemic index than ham.

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
Infographic link

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% 12% 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% 15% 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 ~0µg
~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 DV% diff.
Vitamin B2 0.202mg 153mg 11754%
Vitamin B1 0.754mg 0.119mg 53%
Saturated fat 1.81g 9.51g 35%
Vitamin B12 0.65µg 1.48µg 35%
Fats 5.53g 25.39g 31%
Monounsaturated fat 2.62g 11.38g 22%
Vitamin B6 0.4mg 0.13mg 21%
Polyunsaturated fat 0.54g 3.12g 17%
Phosphorus 196mg 97mg 14%
Protein 20.93g 16.37g 9%
Vitamin B3 4.023mg 2.673mg 8%
Calories 145kcal 311kcal 8%
Zinc 2.88mg 2.1mg 7%
Selenium 19.5µg 22.6µg 6%
Potassium 287mg 163mg 4%
Sodium 1203mg 1246mg 2%
Choline 85.1mg 72.2mg 2%
Copper 0.079mg 0.06mg 2%
Magnesium 14mg 11mg 1%
Cholesterol 53mg 56mg 1%
Vitamin K 0µg 1.6µg 1%
Vitamin D 32IU 41IU 1%
Calcium 8mg 18mg 1%
Vitamin B5 0.403mg 0.44mg 1%
Iron 1.48mg 1.4mg 1%
Manganese 0.054mg 0.03mg 1%
Vitamin D 0.8µg 1µg 1%
Carbs 1.5g 3.05g 1%
Net carbs 1.5g 3.05g N/A
Vitamin E 0.25mg 0.22mg 0%
Folate 3µg 3µg 0%
Tryptophan 0.251mg 0.152mg 0%
Threonine 0.931mg 0.633mg 0%
Isoleucine 0.918mg 0.708mg 0%
Leucine 1.661mg 1.213mg 0%
Lysine 1.775mg 1.262mg 0%
Methionine 0.553mg 0.394mg 0%
Phenylalanine 0.904mg 0.598mg 0%
Valine 0.908mg 0.735mg 0%
Histidine 0.75mg 0.52mg 0%

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
44%
Ham
2746%
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.