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  6. Ham vs. Mayonnaise

Ham vs. Mayonnaise — In-Depth Nutrition Comparison

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How are Ham and Mayonnaise different?

  • Ham is higher in Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Zinc, and Vitamin B12, however, Mayonnaise is richer in Vitamin K.
  • Daily need coverage for Vitamin K from Mayonnaise is 136% higher.
  • Mayonnaise has less Sodium.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Salad dressing, mayonnaise, regular are the varieties used in this article.

Infographic

Ham vs Mayonnaise 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
8
:
1
Mayonnaise
Mayonnaise
Contains more Iron +604.8%
Contains more Magnesium +1300%
Contains more Phosphorus +833.3%
Contains more Potassium +1335%
Contains more Zinc +1820%
Contains more Copper +315.8%
Contains more Manganese +671.4%
Contains more Selenium +747.8%
Contains less Sodium -47.2%
Equal in Calcium - 8
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Mayonnaise
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Iron +604.8%
Contains more Magnesium +1300%
Contains more Phosphorus +833.3%
Contains more Potassium +1335%
Contains more Zinc +1820%
Contains more Copper +315.8%
Contains more Manganese +671.4%
Contains more Selenium +747.8%
Contains less Sodium -47.2%
Equal in Calcium - 8

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
:
4
Mayonnaise
Mayonnaise
Contains more Vitamin D +300%
Contains more Vitamin B1 +7440%
Contains more Vitamin B2 +963.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +134.3%
Contains more Vitamin B6 +4900%
Contains more Vitamin B12 +441.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1212%
Contains more Folate +66.7%
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%
Mayonnaise
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Contains more Vitamin D +300%
Contains more Vitamin B1 +7440%
Contains more Vitamin B2 +963.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +134.3%
Contains more Vitamin B6 +4900%
Contains more Vitamin B12 +441.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1212%
Contains more Folate +66.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Mayonnaise
Mayonnaise
Contains more Protein +2080.2%
Contains more Carbs +163.2%
Contains more Water +212.6%
Contains more Other +121.8%
Contains more Fats +1253.5%
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
Mayonnaise
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more Protein +2080.2%
Contains more Carbs +163.2%
Contains more Water +212.6%
Contains more Other +121.8%
Contains more Fats +1253.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Mayonnaise
Mayonnaise
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +542.9%
Contains more Polyunsaturated fat +8175.9%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +542.9%
Contains more Polyunsaturated fat +8175.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Mayonnaise Opinion
Net carbs 1.5g 0.57g Ham
Protein 20.93g 0.96g Ham
Fats 5.53g 74.85g Mayonnaise
Carbs 1.5g 0.57g Ham
Calories 145kcal 680kcal Mayonnaise
Fructose 0.05g Mayonnaise
Sugar 0g 0.57g Ham
Calcium 8mg 8mg
Iron 1.48mg 0.21mg Ham
Magnesium 14mg 1mg Ham
Phosphorus 196mg 21mg Ham
Potassium 287mg 20mg Ham
Sodium 1203mg 635mg Mayonnaise
Zinc 2.88mg 0.15mg Ham
Copper 0.079mg 0.019mg Ham
Manganese 0.054mg 0.007mg Ham
Selenium 19.5µg 2.3µg Ham
Vitamin A 0IU 65IU Mayonnaise
Vitamin A RAE 0µg 16µg Mayonnaise
Vitamin E 0.25mg 3.28mg Mayonnaise
Vitamin D 32IU 7IU Ham
Vitamin D 0.8µg 0.2µg Ham
Vitamin B1 0.754mg 0.01mg Ham
Vitamin B2 0.202mg 0.019mg Ham
Vitamin B3 4.023mg 0mg Ham
Vitamin B5 0.403mg 0.172mg Ham
Vitamin B6 0.4mg 0.008mg Ham
Folate 3µg 5µg Mayonnaise
Vitamin B12 0.65µg 0.12µg Ham
Vitamin K 0µg 163µg Mayonnaise
Tryptophan 0.251mg 0.017mg Ham
Threonine 0.931mg 0.055mg Ham
Isoleucine 0.918mg 0.065mg Ham
Leucine 1.661mg 0.095mg Ham
Lysine 1.775mg 0.072mg Ham
Methionine 0.553mg 0.035mg Ham
Phenylalanine 0.904mg 0.057mg Ham
Valine 0.908mg 0.074mg Ham
Histidine 0.75mg 0.026mg Ham
Cholesterol 53mg 42mg Mayonnaise
Trans Fat 0.187g Ham
Saturated Fat 1.81g 11.703g Ham
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 2.62g 16.843g Mayonnaise
Polyunsaturated fat 0.54g 44.69g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Mayonnaise
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
43%
Mayonnaise
Minerals Daily Need Coverage Score
55%
Ham
13%
Mayonnaise

Comparison summary

Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 568mg)
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 9.893g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.1)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.