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Mortadella vs Ham - In-Depth Nutrition Comparison

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The main differences between Mortadella and Ham

  • Mortadella has more Vitamin B2, Vitamin B12, and Selenium, however Ham has more Vitamin B1, Vitamin B6, Phosphorus, Vitamin B3, and Zinc.
  • Daily need coverage for Vitamin B2 from Mortadella is 11754% higher.
  • Ham has 5 times less Saturated Fat than Mortadella. Mortadella has 9.51g of Saturated Fat, while Ham has 1.81g.

Food types used in this article are Mortadella, beef, pork and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Mortadella vs Ham 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
:
7
Ham
Contains more Calcium +125%
Contains more Magnesium +27.3%
Contains more Phosphorus +102.1%
Contains more Potassium +76.1%
Contains more Zinc +37.1%
Contains more Copper +31.7%
Equal in Iron - 1.48
Equal in Sodium - 1203
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 53% 8% 42% 15% 163% 58% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +125%
Contains more Magnesium +27.3%
Contains more Phosphorus +102.1%
Contains more Potassium +76.1%
Contains more Zinc +37.1%
Contains more Copper +31.7%
Equal in Iron - 1.48
Equal in Sodium - 1203

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
:
4
Ham
Contains more Vitamin D +25%
Contains more Vitamin B2 +75642.6%
Contains more Vitamin B12 +127.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +533.6%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +207.7%
Equal in Vitamin B5 - 0.403
Equal in Folate - 3
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% 30% 0% 30% 35308% 51% 27% 30% 3% 185% 4%
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%
Contains more Vitamin D +25%
Contains more Vitamin B2 +75642.6%
Contains more Vitamin B12 +127.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +533.6%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +207.7%
Equal in Vitamin B5 - 0.403
Equal in Folate - 3

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.
Mortadella Ham
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mortadella Ham Opinion
Net carbs 3.05g 1.5g Mortadella
Protein 16.37g 20.93g Ham
Fats 25.39g 5.53g Mortadella
Carbs 3.05g 1.5g Mortadella
Calories 311kcal 145kcal Mortadella
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 18mg 8mg Mortadella
Iron 1.4mg 1.48mg Ham
Magnesium 11mg 14mg Ham
Phosphorus 97mg 196mg Ham
Potassium 163mg 287mg Ham
Sodium 1246mg 1203mg Ham
Zinc 2.1mg 2.88mg Ham
Copper 0.06mg 0.079mg Ham
Vitamin A 0IU 0IU
Vitamin E 0.22mg 0.25mg Ham
Vitamin D 41IU 32IU Mortadella
Vitamin D 1µg 0.8µg Mortadella
Vitamin C 0mg 0mg
Vitamin B1 0.119mg 0.754mg Ham
Vitamin B2 153mg 0.202mg Mortadella
Vitamin B3 2.673mg 4.023mg Ham
Vitamin B5 0.44mg 0.403mg Mortadella
Vitamin B6 0.13mg 0.4mg Ham
Folate 3µg 3µg
Vitamin B12 1.48µg 0.65µg Mortadella
Vitamin K 1.6µg 0µg Mortadella
Tryptophan 0.152mg 0.251mg Ham
Threonine 0.633mg 0.931mg Ham
Isoleucine 0.708mg 0.918mg Ham
Leucine 1.213mg 1.661mg Ham
Lysine 1.262mg 1.775mg Ham
Methionine 0.394mg 0.553mg Ham
Phenylalanine 0.598mg 0.904mg Ham
Valine 0.735mg 0.908mg Ham
Histidine 0.52mg 0.75mg Ham
Cholesterol 56mg 53mg Ham
Trans Fat g g
Saturated Fat 9.51g 1.81g Ham
Monounsaturated Fat 11.38g 2.62g Mortadella
Polyunsaturated fat 3.12g 0.54g Mortadella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mortadella Ham
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
2972
Mortadella
45
Ham
Mineral Summary Score
45
Mortadella
55
Ham

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
98%
Mortadella
126%
Ham
Carbohydrates
3%
Mortadella
2%
Ham
Fats
117%
Mortadella
26%
Ham

Comparison summary

Which food is cheaper?
Mortadella
Mortadella is cheaper (difference - $0.5)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.7g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Mortadella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174573/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.