Ham vs. Shiitake — In-Depth Nutrition Comparison
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Important differences between ham and shiitake
- Ham has more vitamin B1, selenium, zinc, iron, phosphorus, and vitamin B6; however, shiitake has more vitamin B5, fiber, and manganese.
- Ham's daily need coverage for vitamin B1 is 62% more.
- Ham has 134 times more sodium than shiitake. Ham has 1203mg of sodium, while shiitake has 9mg.
- Shiitake has a higher glycemic index than ham.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mushrooms, shiitake, raw.
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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.
| Contains more CalciumCalcium | +300% |
| Contains more IronIron | +261% |
| Contains more ZincZinc | +179.6% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more SeleniumSelenium | +242.1% |
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more CopperCopper | +79.7% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +325.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +4926.7% |
| Contains more Vitamin B6Vitamin B6 | +36.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +272.2% |
| Contains more FolateFolate | +333.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +834.4% |
| Contains more FatsFats | +1028.6% |
| Contains more OtherOther | +490.5% |
| Contains more CarbsCarbs | +352.7% |
| Contains more WaterWater | +32.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.754mg | 0.015mg | 62% |
| Sodium | 1203mg | 9mg | 52% |
| Protein | 20.93g | 2.24g | 37% |
| Vitamin B12 | 0.65µg | 27% | |
| Selenium | 19.5µg | 5.7µg | 25% |
| Vitamin B5 | 0.403mg | 1.5mg | 22% |
| Cholesterol | 53mg | 18% | |
| Zinc | 2.88mg | 1.03mg | 17% |
| Choline | 85.1mg | 15% | |
| Iron | 1.48mg | 0.41mg | 13% |
| Phosphorus | 196mg | 112mg | 12% |
| Fiber | 0g | 2.5g | 10% |
| Saturated fat | 1.81g | 8% | |
| Vitamin B6 | 0.4mg | 0.293mg | 8% |
| Manganese | 0.054mg | 0.23mg | 8% |
| Fats | 5.53g | 0.49g | 8% |
| Monounsaturated fat | 2.62g | 7% | |
| Copper | 0.079mg | 0.142mg | 7% |
| Calories | 145kcal | 34kcal | 6% |
| Polyunsaturated fat | 0.54g | 4% | |
| Folate | 3µg | 13µg | 3% |
| Vitamin D | 0.8µg | 0.4µg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Vitamin D | 32IU | 18IU | 2% |
| Carbs | 1.5g | 6.79g | 2% |
| Vitamin B2 | 0.202mg | 0.217mg | 1% |
| Vitamin B3 | 4.023mg | 3.877mg | 1% |
| Potassium | 287mg | 304mg | 1% |
| Calcium | 8mg | 2mg | 1% |
| Magnesium | 14mg | 20mg | 1% |
| Net carbs | 1.5g | 4.29g | N/A |
| Sugar | 0g | 2.38g | N/A |
| Tryptophan | 0.251mg | 0.011mg | 0% |
| Threonine | 0.931mg | 0.134mg | 0% |
| Isoleucine | 0.918mg | 0.111mg | 0% |
| Leucine | 1.661mg | 0.189mg | 0% |
| Lysine | 1.775mg | 0.134mg | 0% |
| Methionine | 0.553mg | 0.033mg | 0% |
| Phenylalanine | 0.904mg | 0.111mg | 0% |
| Valine | 0.908mg | 0.145mg | 0% |
| Histidine | 0.75mg | 0.056mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
55%
24%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 1194mg)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 1.81g)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 32)
Which food is cheaper?
Ham is cheaper (difference - $0.8)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is richer in minerals?
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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.