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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.

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Ham vs True morels 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
2
:
Contains more Zinc +41.9%
Contains more Iron +723%
Contains more Calcium +437.5%
Contains more Potassium +43.2%
Contains more Magnesium +35.7%
Contains more Copper +691.1%
Contains less Sodium -98.3%
Equal in Phosphorus - 194
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 457% 13% 37% 14% 209% 56% 84% 3%
Contains more Zinc +41.9%
Contains more Iron +723%
Contains more Calcium +437.5%
Contains more Potassium +43.2%
Contains more Magnesium +35.7%
Contains more Copper +691.1%
Contains less Sodium -98.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 153% 18% 48% 43% 27% 32% 0% 0% 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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
126%
Ham
19%
True morels
Carbohydrates
2%
Ham
5%
True morels
Fats
26%
Ham
3%
True morels

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 1182mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 1.745g)
Which food contains less Sugars?
Ham
Ham contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham True morels Opinion
Calories 145 31 Ham
Protein 20.93 3.12 Ham
Fats 5.53 0.57 Ham
Vitamin C 0 Ham
Carbs 1.5 5.1 True morels
Cholesterol 53 True morels
Vitamin D 32 206 True morels
Iron 1.48 12.18 True morels
Calcium 8 43 True morels
Potassium 287 411 True morels
Magnesium 14 19 True morels
Sugars 0 0.6 Ham
Fiber 0 2.8 True morels
Copper 0.079 0.625 True morels
Zinc 2.88 2.03 Ham
Starch
Phosphorus 196 194 Ham
Sodium 1203 21 True morels
Vitamin A 0 0
Vitamin E 0.25 Ham
Vitamin D 0.8 5.1 True morels
Vitamin B1 0.754 0.069 Ham
Vitamin B2 0.202 0.205 True morels
Vitamin B3 4.023 2.252 Ham
Vitamin B5 0.403 0.44 True morels
Vitamin B6 0.4 0.136 Ham
Vitamin B12 0.65 Ham
Vitamin K 0 Ham
Folate 3 9 True morels
Trans Fat 0 Ham
Saturated Fat 1.81 0.065 True morels
Monounsaturated Fat 2.62 0.052 Ham
Polyunsaturated fat 0.54 0.433 Ham
Tryptophan 0.251 Ham
Threonine 0.931 Ham
Isoleucine 0.918 Ham
Leucine 1.661 Ham
Lysine 1.775 Ham
Methionine 0.553 Ham
Phenylalanine 0.904 Ham
Valine 0.908 Ham
Histidine 0.75 Ham
Fructose 0 True morels

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 of 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.