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  6. Ham vs. Mustard

Ham vs. Mustard — In-Depth Nutrition Comparison

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Significant differences between Ham and Mustard

  • Ham has more Vitamin B1, Vitamin B12, Vitamin B6, Vitamin B3, Zinc, and Phosphorus, however, Mustard is richer in Selenium, Fiber, and Manganese.
  • Ham covers your daily Vitamin B1 needs 48% more than Mustard.
  • Mustard contains less Cholesterol.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mustard, prepared, yellow.

Infographic

Ham vs Mustard 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
4
:
6
Mustard
Mustard
Contains more Phosphorus +81.5%
Contains more Potassium +88.8%
Contains more Zinc +350%
Contains more Calcium +687.5%
Contains more Magnesium +242.9%
Contains more Manganese +681.5%
Contains more Selenium +71.8%
Equal in Iron - 1.61
Equal in Sodium - 1104
Equal in Copper - 0.074
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Phosphorus +81.5%
Contains more Potassium +88.8%
Contains more Zinc +350%
Contains more Calcium +687.5%
Contains more Magnesium +242.9%
Contains more Manganese +681.5%
Contains more Selenium +71.8%
Equal in Iron - 1.61
Equal in Sodium - 1104
Equal in Copper - 0.074

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.
Ham
Ham
7
:
5
Mustard
Mustard
Contains more Vitamin D +∞%
Contains more Vitamin B1 +326%
Contains more Vitamin B2 +188.6%
Contains more Vitamin B3 +612%
Contains more Vitamin B5 +58.7%
Contains more Vitamin B6 +471.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +44%
Contains more Vitamin C +∞%
Contains more Folate +133.3%
Contains more Vitamin K +∞%
Ham
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%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +326%
Contains more Vitamin B2 +188.6%
Contains more Vitamin B3 +612%
Contains more Vitamin B5 +58.7%
Contains more Vitamin B6 +471.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +44%
Contains more Vitamin C +∞%
Contains more Folate +133.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Mustard
Mustard
Contains more Protein +459.6%
Contains more Fats +65.6%
Contains more Other +29.7%
Contains more Carbs +288.7%
Contains more Water +23.7%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +459.6%
Contains more Fats +65.6%
Contains more Other +29.7%
Contains more Carbs +288.7%
Contains more Water +23.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Mustard
Mustard
Contains more Monounsaturated Fat +20.1%
Contains less Saturated Fat -88.2%
Contains more Polyunsaturated fat +43.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Monounsaturated Fat +20.1%
Contains less Saturated Fat -88.2%
Contains more Polyunsaturated fat +43.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Mustard
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Mustard Opinion
Net carbs 1.5g 1.83g Mustard
Protein 20.93g 3.74g Ham
Fats 5.53g 3.34g Ham
Carbs 1.5g 5.83g Mustard
Calories 145kcal 60kcal Ham
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0g 0.92g Ham
Fiber 0g 4g Mustard
Calcium 8mg 63mg Mustard
Iron 1.48mg 1.61mg Mustard
Magnesium 14mg 48mg Mustard
Phosphorus 196mg 108mg Ham
Potassium 287mg 152mg Ham
Sodium 1203mg 1104mg Mustard
Zinc 2.88mg 0.64mg Ham
Copper 0.079mg 0.074mg Ham
Manganese 0.054mg 0.422mg Mustard
Selenium 19.5µg 33.5µg Mustard
Vitamin A 0IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 0.25mg 0.36mg Mustard
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 0.3mg Mustard
Vitamin B1 0.754mg 0.177mg Ham
Vitamin B2 0.202mg 0.07mg Ham
Vitamin B3 4.023mg 0.565mg Ham
Vitamin B5 0.403mg 0.254mg Ham
Vitamin B6 0.4mg 0.07mg Ham
Folate 3µg 7µg Mustard
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 1.4µg Mustard
Tryptophan 0.251mg 0.009mg Ham
Threonine 0.931mg 0.167mg Ham
Isoleucine 0.918mg 0.146mg Ham
Leucine 1.661mg 0.292mg Ham
Lysine 1.775mg 0.264mg Ham
Methionine 0.553mg 0.076mg Ham
Phenylalanine 0.904mg 0.161mg Ham
Valine 0.908mg 0.189mg Ham
Histidine 0.75mg 0.119mg Ham
Cholesterol 53mg 0mg Mustard
Trans Fat 0.009g Ham
Saturated Fat 1.81g 0.214g Mustard
Monounsaturated Fat 2.62g 2.182g Ham
Polyunsaturated fat 0.54g 0.774g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
45%
Ham
10%
Mustard
Minerals Daily Need Coverage Score
55%
Ham
60%
Mustard

Comparison summary

Which food contains less Sodium?
Mustard
Mustard contains less Sodium (difference - 99mg)
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 1.596g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.92g)
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 - $1.6)
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.
Which food is richer in vitamins?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.