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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 for 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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%
~equal in Calcium ~8mg

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 CholineCholine +148.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1212%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
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 ProteinProtein +2080.2%
Contains more CarbsCarbs +163.2%
Contains more WaterWater +212.6%
Contains more OtherOther +121.8%
Contains more FatsFats +1253.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
16% 23% 61%
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%

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 Cholesterol ok
Lower in Sodium 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 ok

All nutrients comparison - raw data values

Nutrient Ham Mayonnaise DV% diff.
Polyunsaturated fat 0.54g 44.69g 294%
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 0.8µg 0.2µg 3%
Magnesium 14mg 1mg 3%
Vitamin D 32IU 7IU 3%
Manganese 0.054mg 0.007mg 2%
Vitamin A 0µg 16µg 2%
Folate 3µg 5µg 1%
Carbs 1.5g 0.57g 0%
Net carbs 1.5g 0.57g N/A
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 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Mayonnaise
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Ham
41%
Mayonnaise
Minerals Daily Need Coverage Score
55%
Ham
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 568mg)
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?
Ham
Ham is relatively richer in vitamins

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.