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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" chart 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 Zinc +18%
Contains more Phosphorus +24.1%
Contains less Sodium -24%
Contains more Calcium +137.5%
Contains more Magnesium +28.6%
Contains more Copper +15.2%
Equal in Potassium - 274
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 50% 6% 25% 13% 31% 67% 68% 207%
Contains more Iron +11.3%
Contains more Zinc +18%
Contains more Phosphorus +24.1%
Contains less Sodium -24%
Contains more Calcium +137.5%
Contains more Magnesium +28.6%
Contains more Copper +15.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
2
:
Contains more Vitamin B1 +178.2%
Contains more Vitamin B6 +10.5%
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 Vitamin B12 +100%
Contains more Vitamin K +∞%
Contains more Folate +66.7%
Equal in Vitamin B6 - 0.362
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 39% 68% 60% 94% 56% 84% 163% 15% 4%
Contains more Vitamin B1 +178.2%
Contains more Vitamin B6 +10.5%
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 Vitamin B12 +100%
Contains more Vitamin K +∞%
Contains more Folate +66.7%
Equal in Vitamin B6 - 0.362

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
45
Ham
50
Pepperoni
Mineral Summary Score
55
Ham
58
Pepperoni

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 the food
Protein
126%
Ham
116%
Pepperoni
Carbohydrates
2%
Ham
1%
Pepperoni
Fats
26%
Ham
214%
Pepperoni

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Pepperoni
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 44mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 379mg)
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 Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Pepperoni Opinion
Calories 145 504 Pepperoni
Protein 20.93 19.25 Ham
Fats 5.53 46.28 Pepperoni
Vitamin C 0 0
Carbs 1.5 1.18 Ham
Cholesterol 53 97 Ham
Vitamin D 32 52 Pepperoni
Iron 1.48 1.33 Ham
Calcium 8 19 Pepperoni
Potassium 287 274 Ham
Magnesium 14 18 Pepperoni
Sugars 0 0
Fiber 0 0
Copper 0.079 0.091 Pepperoni
Zinc 2.88 2.44 Ham
Starch
Phosphorus 196 158 Ham
Sodium 1203 1582 Ham
Vitamin A 0 0
Vitamin E 0.25 1.03 Pepperoni
Vitamin D 0.8 1.3 Pepperoni
Vitamin B1 0.754 0.271 Ham
Vitamin B2 0.202 0.257 Pepperoni
Vitamin B3 4.023 4.987 Pepperoni
Vitamin B5 0.403 0.93 Pepperoni
Vitamin B6 0.4 0.362 Ham
Vitamin B12 0.65 1.3 Pepperoni
Vitamin K 0 5.8 Pepperoni
Folate 3 5 Pepperoni
Trans Fat 1.527 Ham
Saturated Fat 1.81 17.708 Ham
Monounsaturated Fat 2.62 20.77 Pepperoni
Polyunsaturated fat 0.54 4.458 Pepperoni
Tryptophan 0.251 0.23 Ham
Threonine 0.931 0.869 Ham
Isoleucine 0.918 0.901 Ham
Leucine 1.661 1.575 Ham
Lysine 1.775 1.652 Ham
Methionine 0.553 0.511 Ham
Phenylalanine 0.904 0.778 Ham
Valine 0.908 0.987 Pepperoni
Histidine 0.75 0.688 Ham
Fructose 0 Pepperoni

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 of 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. 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.