Ham vs. Mayonnaise — In-Depth Nutrition Comparison
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How are ham and mayonnaise different?
- Ham is higher in vitamin B1, protein, selenium, vitamin B6, vitamin B3, phosphorus, and zinc; however, mayonnaise is richer in vitamin K and fats.
- Daily need coverage for vitamin K for mayonnaise is 136% higher.
- Ham has less saturated fat.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Salad dressing, mayonnaise, regular are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +1300% |
| Contains more PotassiumPotassium | +1335% |
| Contains more IronIron | +604.8% |
| Contains more CopperCopper | +315.8% |
| Contains more ZincZinc | +1820% |
| Contains more PhosphorusPhosphorus | +833.3% |
| Contains more ManganeseManganese | +671.4% |
| Contains more SeleniumSelenium | +747.8% |
| Contains less SodiumSodium | -47.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +300% |
| Contains more Vitamin B1Vitamin B1 | +7440% |
| Contains more Vitamin B2Vitamin B2 | +963.2% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +134.3% |
| Contains more Vitamin B6Vitamin B6 | +4900% |
| Contains more Vitamin B12Vitamin B12 | +441.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1212% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 5.331g | 333% | |
| Polyunsaturated fat | 0.54g | 44.69g | 294% |
| Omega-6 (Linoleic acid) | 38.942g | 229% | |
| Vitamin K | 0µg | 163µg | 136% |
| Fats | 5.53g | 74.85g | 107% |
| Vitamin B1 | 0.754mg | 0.01mg | 62% |
| Saturated fat | 1.81g | 11.703g | 45% |
| Protein | 20.93g | 0.96g | 40% |
| Monounsaturated fat | 2.62g | 16.843g | 36% |
| Selenium | 19.5µg | 2.3µg | 31% |
| Vitamin B6 | 0.4mg | 0.008mg | 30% |
| Calories | 145kcal | 680kcal | 27% |
| Zinc | 2.88mg | 0.15mg | 25% |
| Phosphorus | 196mg | 21mg | 25% |
| Sodium | 1203mg | 635mg | 25% |
| Vitamin B3 | 4.023mg | 0mg | 25% |
| Vitamin B12 | 0.65µg | 0.12µg | 22% |
| Vitamin E | 0.25mg | 3.28mg | 20% |
| Iron | 1.48mg | 0.21mg | 16% |
| Vitamin B2 | 0.202mg | 0.019mg | 14% |
| Choline | 85.1mg | 34.2mg | 9% |
| Potassium | 287mg | 20mg | 8% |
| Copper | 0.079mg | 0.019mg | 7% |
| Vitamin B5 | 0.403mg | 0.172mg | 5% |
| Cholesterol | 53mg | 42mg | 4% |
| Vitamin D* | 32 IU | 7 IU | 3% |
| Vitamin D | 0.8µg | 0.2µg | 3% |
| Magnesium | 14mg | 1mg | 3% |
| Vitamin A | 0µg | 16µg | 2% |
| Manganese | 0.054mg | 0.007mg | 2% |
| Folate | 3µg | 5µg | 1% |
| Protein per 100 calories | 14g | 0.14g | N/A |
| Calories per 10 g protein | 69kcal | 7083kcal | N/A |
| Weight per 100 calories | 69g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 5.3 | N/A |
| Net carbs | 1.5g | 0.57g | N/A |
| Carbs | 1.5g | 0.57g | 0% |
| Calcium | 8mg | 8mg | 0% |
| Sugar | 0g | 0.57g | N/A |
| Trans fat | 0.187g | N/A | |
| Tryptophan | 0.251mg | 0.017mg | 0% |
| Threonine | 0.931mg | 0.055mg | 0% |
| Isoleucine | 0.918mg | 0.065mg | 0% |
| Leucine | 1.661mg | 0.095mg | 0% |
| Lysine | 1.775mg | 0.072mg | 0% |
| Methionine | 0.553mg | 0.035mg | 0% |
| Phenylalanine | 0.904mg | 0.057mg | 0% |
| Valine | 0.908mg | 0.074mg | 0% |
| Histidine | 0.75mg | 0.026mg | 0% |
| Fructose | 0.05g | 0% | |
| Omega-3 (DHA) | 0g | 0.005g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.002g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.125g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
0.96 g
Fats:
74.85 g
Carbs:
0.57 g
Water:
21.65 g
Other:
1.97 g
| Contains more ProteinProtein | +2080.2% |
| Contains more CarbsCarbs | +163.2% |
| Contains more WaterWater | +212.6% |
| Contains more FatsFats | +1253.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
11.703 g
Monounsaturated fat:
Mono. Fat
16.843 g
Polyunsaturated fat:
Poly. Fat
44.69 g
| Contains less Sat. FatSaturated fat | -84.5% |
| Contains more Mono. FatMonounsaturated fat | +542.9% |
| Contains more Poly. FatPolyunsaturated fat | +8175.9% |
