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% |
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% |
| 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% |
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% |
