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Ham vs. Pepperoni — In-Depth Nutrition Comparison

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Differences between Ham and Pepperoni

  • Ham has more Vitamin B1, and Choline, while Pepperoni has more Manganese, Vitamin B12, Selenium, Vitamin B5, and Vitamin B3.
  • Pepperoni's daily need coverage for Saturated Fat is 79% higher.
  • Pepperoni contains 3 times less Vitamin B1 than Ham. Ham contains 0.754mg of Vitamin B1, while Pepperoni contains 0.271mg.
  • The amount of Sodium in Ham is lower.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pepperoni, beef and pork, sliced.

Infographic

Ham vs Pepperoni infographic
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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.
Ham
5
:
Contains more Iron +11.3%
Contains more Phosphorus +24.1%
Contains less Sodium -24%
Contains more Zinc +18%
Contains more Calcium +137.5%
Contains more Magnesium +28.6%
Contains more Copper +15.2%
Contains more Manganese +1888.9%
Contains more Selenium +48.7%
Equal in Potassium - 274
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 50% 13% 68% 25% 207% 67% 31% 141% 159%
Contains more Iron +11.3%
Contains more Phosphorus +24.1%
Contains less Sodium -24%
Contains more Zinc +18%
Contains more Calcium +137.5%
Contains more Magnesium +28.6%
Contains more Copper +15.2%
Contains more Manganese +1888.9%
Contains more Selenium +48.7%
Equal in Potassium - 274

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
3
:
Contains more Vitamin B1 +178.2%
Contains more Vitamin B6 +10.5%
Contains more Choline +66.2%
Contains more Vitamin E +312%
Contains more Vitamin D +62.5%
Contains more Vitamin B2 +27.2%
Contains more Vitamin B3 +24%
Contains more Vitamin B5 +130.8%
Contains more Folate +66.7%
Contains more Vitamin B12 +100%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.362
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 39% 0% 68% 60% 94% 56% 84% 4% 163% 28% 15%
Contains more Vitamin B1 +178.2%
Contains more Vitamin B6 +10.5%
Contains more Choline +66.2%
Contains more Vitamin E +312%
Contains more Vitamin D +62.5%
Contains more Vitamin B2 +27.2%
Contains more Vitamin B3 +24%
Contains more Vitamin B5 +130.8%
Contains more Folate +66.7%
Contains more Vitamin B12 +100%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.362

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
Contains more Carbs +27.1%
Contains more Water +137%
Contains more Fats +736.9%
Equal in Protein - 19.25
Equal in Other - 4.74
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
Contains more Carbs +27.1%
Contains more Water +137%
Contains more Fats +736.9%
Equal in Protein - 19.25
Equal in Other - 4.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +692.7%
Contains more Polyunsaturated fat +725.6%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
41% 48% 10%
Saturated Fat: 17.708 g
Monounsaturated Fat: 20.77 g
Polyunsaturated fat: 4.458 g
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +692.7%
Contains more Polyunsaturated fat +725.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pepperoni
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ham Pepperoni Opinion
Net carbs 1.5g 1.18g Ham
Protein 20.93g 19.25g Ham
Fats 5.53g 46.28g Pepperoni
Carbs 1.5g 1.18g Ham
Calories 145kcal 504kcal Pepperoni
Calcium 8mg 19mg Pepperoni
Iron 1.48mg 1.33mg Ham
Magnesium 14mg 18mg Pepperoni
Phosphorus 196mg 158mg Ham
Potassium 287mg 274mg Ham
Sodium 1203mg 1582mg Ham
Zinc 2.88mg 2.44mg Ham
Copper 0.079mg 0.091mg Pepperoni
Manganese 0.054mg 1.074mg Pepperoni
Selenium 19.5µg 29µg Pepperoni
Vitamin E 0.25mg 1.03mg Pepperoni
Vitamin D 32IU 52IU Pepperoni
Vitamin D 0.8µg 1.3µg Pepperoni
Vitamin B1 0.754mg 0.271mg Ham
Vitamin B2 0.202mg 0.257mg Pepperoni
Vitamin B3 4.023mg 4.987mg Pepperoni
Vitamin B5 0.403mg 0.93mg Pepperoni
Vitamin B6 0.4mg 0.362mg Ham
Folate 3µg 5µg Pepperoni
Vitamin B12 0.65µg 1.3µg Pepperoni
Choline 85.1mg 51.2mg Ham
Vitamin K 0µg 5.8µg Pepperoni
Tryptophan 0.251mg 0.23mg Ham
Threonine 0.931mg 0.869mg Ham
Isoleucine 0.918mg 0.901mg Ham
Leucine 1.661mg 1.575mg Ham
Lysine 1.775mg 1.652mg Ham
Methionine 0.553mg 0.511mg Ham
Phenylalanine 0.904mg 0.778mg Ham
Valine 0.908mg 0.987mg Pepperoni
Histidine 0.75mg 0.688mg Ham
Cholesterol 53mg 97mg Ham
Trans Fat 1.527g Ham
Saturated Fat 1.81g 17.708g Ham
Omega-3 - DHA 0g 0.004g Pepperoni
Omega-3 - EPA 0g 0.004g Pepperoni
Omega-3 - DPA 0g 0.02g Pepperoni
Monounsaturated Fat 2.62g 20.77g Pepperoni
Polyunsaturated fat 0.54g 4.458g Pepperoni
Omega-6 - Eicosadienoic acid 0.136g Pepperoni
Omega-6 - Linoleic acid 3.605g Pepperoni
Omega-6 - Gamma-linoleic acid 0.002g Pepperoni
Omega-3 - ALA 0.164g Pepperoni
Omega-3 - Eicosatrienoic acid 0.018g Pepperoni
Omega-6 - Dihomo-gamma-linoleic acid 0.04g Pepperoni

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pepperoni
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
48%
Pepperoni
Minerals Daily Need Coverage Score
55%
Ham
76%
Pepperoni

Comparison summary

Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 379mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 44mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 15.898g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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

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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.