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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +41.9%
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%
Equal in Phosphorus - 194
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 457% 14% 84% 37% 3% 56% 209%
Contains more Zinc +41.9%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
7
:
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
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% 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

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 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
Starch g g
Fructose g 0g True morels
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
Vitamin A 0IU 0IU
Vitamin E 0.25mg mg Ham
Vitamin D 32IU 206IU True morels
Vitamin D 0.8µg 5.1µg True morels
Vitamin C 0mg mg Ham
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 µg Ham
Vitamin K 0µg µg Ham
Tryptophan 0.251mg mg Ham
Threonine 0.931mg mg Ham
Isoleucine 0.918mg mg Ham
Leucine 1.661mg mg Ham
Lysine 1.775mg mg Ham
Methionine 0.553mg mg Ham
Phenylalanine 0.904mg mg Ham
Valine 0.908mg mg Ham
Histidine 0.75mg mg Ham
Cholesterol 53mg mg True morels
Trans Fat g 0g Ham
Saturated Fat 1.81g 0.065g True morels
Monounsaturated Fat 2.62g 0.052g Ham
Polyunsaturated fat 0.54g 0.433g Ham

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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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
27
True morels
Mineral Summary Score
55
Ham
109
True morels

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
19%
True morels
Carbohydrates
2%
Ham
5%
True morels
Fats
26%
Ham
3%
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

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. 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.