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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, Phosphorus, Zinc, and Vitamin B12, however Mayonnaise is richer in Vitamin K, and Vitamin B3.
  • Daily need coverage for Vitamin K from Mayonnaise is 136% higher.
  • Ham contains 75 times more Vitamin B1 than Mayonnaise. While Ham contains 0.754mg of Vitamin B1, Mayonnaise contains only 0.01mg.
  • 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
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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
6
:
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 less Sodium -47.2%
Equal in Calcium - 8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 1% 9% 2% 83% 5% 7%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
7
:
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 +∞%
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%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g 0.05g Mayonnaise
Sugar 0g 0.57g Ham
Fiber 0g 0g
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
Vitamin A 0IU 65IU Mayonnaise
Vitamin E 0.25mg 3.28mg Mayonnaise
Vitamin D 32IU 7IU Ham
Vitamin D 0.8µg 0.2µg Ham
Vitamin C 0mg 0mg
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 g 0.187g Ham
Saturated Fat 1.81g 11.703g Ham
Monounsaturated Fat 2.62g 16.843g Mayonnaise
Polyunsaturated fat 0.54g 44.69g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
43
Mayonnaise
Mineral Summary Score
55
Ham
14
Mayonnaise

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 food.
Protein
126%
Ham
6%
Mayonnaise
Carbohydrates
2%
Ham
1%
Mayonnaise
Fats
26%
Ham
345%
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

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 to 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. 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.