Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Ham vs Shiitake - In-Depth Nutrition Comparison

Compare

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.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mushrooms, shiitake, raw.

Infographic

Ham vs Shiitake 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
Ham
4
:
Contains more Calcium +300%
Contains more Iron +261%
Contains more Phosphorus +75%
Contains more Zinc +179.6%
Contains more Magnesium +42.9%
Contains less Sodium -99.3%
Contains more Copper +79.7%
Equal in Potassium - 304
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 16% 15% 48% 27% 2% 29% 48%
Contains more Calcium +300%
Contains more Iron +261%
Contains more Phosphorus +75%
Contains more Zinc +179.6%
Contains more Magnesium +42.9%
Contains less Sodium -99.3%
Contains more Copper +79.7%
Equal in Potassium - 304

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
9
:
Contains more Vitamin D +100%
Contains more Vitamin B1 +4926.7%
Contains more Vitamin B6 +36.5%
Contains more Vitamin B5 +272.2%
Contains more Folate +333.3%
Equal in Vitamin B2 - 0.217
Equal in Vitamin B3 - 3.877
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% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Contains more Vitamin D +100%
Contains more Vitamin B1 +4926.7%
Contains more Vitamin B6 +36.5%
Contains more Vitamin B5 +272.2%
Contains more Folate +333.3%
Equal in Vitamin B2 - 0.217
Equal in Vitamin B3 - 3.877

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 Shiitake
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ham Shiitake Opinion
Net carbs 1.5g 4.29g Shiitake
Protein 20.93g 2.24g Ham
Fats 5.53g 0.49g Ham
Carbs 1.5g 6.79g Shiitake
Calories 145kcal 34kcal Ham
Starch g g
Fructose g 0g Shiitake
Sugar 0g 2.38g Ham
Fiber 0g 2.5g Shiitake
Calcium 8mg 2mg Ham
Iron 1.48mg 0.41mg Ham
Magnesium 14mg 20mg Shiitake
Phosphorus 196mg 112mg Ham
Potassium 287mg 304mg Shiitake
Sodium 1203mg 9mg Shiitake
Zinc 2.88mg 1.03mg Ham
Copper 0.079mg 0.142mg Shiitake
Vitamin A 0IU IU Ham
Vitamin E 0.25mg mg Ham
Vitamin D 32IU 18IU Ham
Vitamin D 0.8µg 0.4µg Ham
Vitamin C 0mg mg Ham
Vitamin B1 0.754mg 0.015mg Ham
Vitamin B2 0.202mg 0.217mg Shiitake
Vitamin B3 4.023mg 3.877mg Ham
Vitamin B5 0.403mg 1.5mg Shiitake
Vitamin B6 0.4mg 0.293mg Ham
Folate 3µg 13µg Shiitake
Vitamin B12 0.65µg µg Ham
Vitamin K 0µg µg Ham
Tryptophan 0.251mg 0.011mg Ham
Threonine 0.931mg 0.134mg Ham
Isoleucine 0.918mg 0.111mg Ham
Leucine 1.661mg 0.189mg Ham
Lysine 1.775mg 0.134mg Ham
Methionine 0.553mg 0.033mg Ham
Phenylalanine 0.904mg 0.111mg Ham
Valine 0.908mg 0.145mg Ham
Histidine 0.75mg 0.056mg Ham
Cholesterol 53mg mg Shiitake
Trans Fat g 0g Ham
Saturated Fat 1.81g g Shiitake
Monounsaturated Fat 2.62g g Ham
Polyunsaturated fat 0.54g g Ham

Which food is preferable for your diet?

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

People also compare

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
25
Shiitake
Mineral Summary Score
55
Ham
23
Shiitake

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
13%
Shiitake
Carbohydrates
2%
Ham
7%
Shiitake
Fats
26%
Ham
2%
Shiitake

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 1194mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 1.81g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.38g)
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 - $0.8)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
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.

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.