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  6. Ham vs. True morels

Ham vs. True morels — In-Depth Nutrition Comparison

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The main differences between Ham and True morels

  • Ham has more Vitamin B1, Selenium, Vitamin B6, and Vitamin B3, however, True morels has more Iron, Copper, Vitamin D, Manganese, and Fiber.
  • Daily need coverage for Iron from True morels is 134% higher.
  • True morels have 57 times less Sodium than Ham. Ham has 1203mg of Sodium, while True morels have 21mg.

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

Infographic

Ham vs True morels 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
3
:
7
True morels
True morels
Contains more Zinc +41.9%
Contains more Selenium +786.4%
Contains more Calcium +437.5%
Contains more Iron +723%
Contains more Magnesium +35.7%
Contains more Potassium +43.2%
Contains less Sodium -98.3%
Contains more Copper +691.1%
Contains more Manganese +987%
Equal in Phosphorus - 194
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Contains more Zinc +41.9%
Contains more Selenium +786.4%
Contains more Calcium +437.5%
Contains more Iron +723%
Contains more Magnesium +35.7%
Contains more Potassium +43.2%
Contains less Sodium -98.3%
Contains more Copper +691.1%
Contains more Manganese +987%
Equal in Phosphorus - 194

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
:
4
True morels
True morels
Contains more Vitamin B1 +992.8%
Contains more Vitamin B3 +78.6%
Contains more Vitamin B6 +194.1%
Contains more Vitamin D +537.5%
Contains more Folate +200%
Equal in Vitamin B2 - 0.205
Equal in Vitamin B5 - 0.44
Ham
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%
True morels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Contains more Vitamin B1 +992.8%
Contains more Vitamin B3 +78.6%
Contains more Vitamin B6 +194.1%
Contains more Vitamin D +537.5%
Contains more Folate +200%
Equal in Vitamin B2 - 0.205
Equal in Vitamin B5 - 0.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
True morels
True morels
Contains more Protein +570.8%
Contains more Fats +870.2%
Contains more Other +173.1%
Contains more Carbs +240%
Contains more Water +32.4%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
True morels
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more Protein +570.8%
Contains more Fats +870.2%
Contains more Other +173.1%
Contains more Carbs +240%
Contains more Water +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
True morels
True morels
Contains more Monounsaturated Fat +4938.5%
Contains more Polyunsaturated fat +24.7%
Contains less Saturated Fat -96.4%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Contains more Monounsaturated Fat +4938.5%
Contains more Polyunsaturated fat +24.7%
Contains less Saturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham True morels Opinion
Net carbs 1.5g 2.3g True morels
Protein 20.93g 3.12g Ham
Fats 5.53g 0.57g Ham
Carbs 1.5g 5.1g True morels
Calories 145kcal 31kcal Ham
Sugar 0g 0.6g Ham
Fiber 0g 2.8g True morels
Calcium 8mg 43mg True morels
Iron 1.48mg 12.18mg True morels
Magnesium 14mg 19mg True morels
Phosphorus 196mg 194mg Ham
Potassium 287mg 411mg True morels
Sodium 1203mg 21mg True morels
Zinc 2.88mg 2.03mg Ham
Copper 0.079mg 0.625mg True morels
Manganese 0.054mg 0.587mg True morels
Selenium 19.5µg 2.2µg Ham
Vitamin E 0.25mg Ham
Vitamin D 32IU 206IU True morels
Vitamin D 0.8µg 5.1µg True morels
Vitamin B1 0.754mg 0.069mg Ham
Vitamin B2 0.202mg 0.205mg True morels
Vitamin B3 4.023mg 2.252mg Ham
Vitamin B5 0.403mg 0.44mg True morels
Vitamin B6 0.4mg 0.136mg Ham
Folate 3µg 9µg True morels
Vitamin B12 0.65µg Ham
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 53mg True morels
Saturated Fat 1.81g 0.065g True morels
Monounsaturated Fat 2.62g 0.052g Ham
Polyunsaturated fat 0.54g 0.433g Ham
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g True morels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham True morels
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
True morels
Minerals Daily Need Coverage Score
55%
Ham
96%
True morels

Comparison summary

Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 1182mg)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 1.745g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.6g)
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 - $0.1)
Which food is richer in minerals?
?
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.
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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.