Ham vs. Shiitake — In-Depth Nutrition Comparison

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Important differences between ham and shiitake

Ham has more vitamin B1, protein, selenium, zinc, iron, phosphorus, and vitamin B6; however, shiitake has more vitamin B5 and fiber.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Ham

Shiitake

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%

~equal in Potassium ~304mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Ham

Shiitake

Contains more Vitamin DVitamin D	+100%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+4926.7%
Contains more Vitamin B6Vitamin B6	+36.5%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B5Vitamin B5	+272.2%
Contains more FolateFolate	+333.3%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin B2 ~0.217mg

~equal in Vitamin B3 ~3.877mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			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%
Fats	5.53g	0.49g	8%
Manganese	0.054mg	0.23mg	8%
Vitamin B6	0.4mg	0.293mg	8%
Saturated fat	1.81g		8%
Copper	0.079mg	0.142mg	7%
Monounsaturated fat	2.62g		7%
Calories	145kcal	34kcal	6%
Polyunsaturated fat	0.54g		4%
Folate	3µg	13µg	3%
Carbs	1.5g	6.79g	2%
Vitamin D*	32 IU	18 IU	2%
Vitamin D	0.8µg	0.4µg	2%
Vitamin E	0.25mg		2%
Magnesium	14mg	20mg	1%
Calcium	8mg	2mg	1%
Potassium	287mg	304mg	1%
Vitamin B2	0.202mg	0.217mg	1%
Vitamin B3	4.023mg	3.877mg	1%
Protein per 100 calories	14g	6.6g	N/A
Calories per 10 g protein	69kcal	152kcal	N/A
Weight per 100 calories	69g	294g	N/A
Unsaturated / Saturated Fat ratio	1.7		N/A
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%