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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 5.4% 14% 53% 20% 57% 42% 163% 3.9% 123%
Ham
Ham
6
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%
Contains more CalciumCalcium +125%
Contains more SeleniumSelenium +15.9%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +76.1%
Contains more CopperCopper +31.7%
Contains more ZincZinc +37.1%
Contains more PhosphorusPhosphorus +102.1%
Contains more ManganeseManganese +80%
~equal in Iron ~1.48mg
~equal in Sodium ~1203mg

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.
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% 4.4% 30% 30% 35308% 50% 26% 30% 185% 4% 2.3% 39%
Ham
Ham
5
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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B2Vitamin B2 +75642.6%
Contains more Vitamin B12Vitamin B12 +127.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +533.6%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more CholineCholine +17.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin B5 ~0.403mg
~equal in Folate ~3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 25% 3% 52% 3%
Protein: 16.37 g
Fats: 25.39 g
Carbs: 3.05 g
Water: 52.3 g
Other: 2.89 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +359.1%
Contains more CarbsCarbs +103.3%
Contains more ProteinProtein +27.9%
Contains more WaterWater +29.4%
Contains more OtherOther +51.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 47% 13%
Saturated Fat: Sat. Fat 9.51 g
Monounsaturated Fat: Mono. Fat 11.38 g
Polyunsaturated fat: Poly. Fat 3.12 g
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
Contains more Mono. FatMonounsaturated Fat +334.4%
Contains more Poly. FatPolyunsaturated fat +477.8%
Contains less Sat. FatSaturated Fat -81%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mortadella Ham
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium 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
Calories 311kcal 145kcal Mortadella
Protein 16.37g 20.93g Ham
Fats 25.39g 5.53g Mortadella
Net carbs 3.05g 1.5g Mortadella
Carbs 3.05g 1.5g Mortadella
Cholesterol 56mg 53mg Ham
Vitamin D 41IU 32IU Mortadella
Magnesium 11mg 14mg Ham
Calcium 18mg 8mg Mortadella
Potassium 163mg 287mg Ham
Iron 1.4mg 1.48mg Ham
Copper 0.06mg 0.079mg Ham
Zinc 2.1mg 2.88mg Ham
Phosphorus 97mg 196mg Ham
Sodium 1246mg 1203mg Ham
Vitamin E 0.22mg 0.25mg Ham
Vitamin D 1µg 0.8µg Mortadella
Manganese 0.03mg 0.054mg Ham
Selenium 22.6µg 19.5µg Mortadella
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
Vitamin B12 1.48µg 0.65µg Mortadella
Vitamin K 1.6µg 0µg Mortadella
Folate 3µg 3µg
Choline 72.2mg 85.1mg Ham
Saturated Fat 9.51g 1.81g Ham
Monounsaturated Fat 11.38g 2.62g Mortadella
Polyunsaturated fat 3.12g 0.54g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mortadella Ham
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
2747%
Mortadella
45%
Ham
Minerals Daily Need Coverage Score
49%
Mortadella
55%
Ham

Comparison summary

Which food is cheaper?
Mortadella
Mortadella is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 43mg)
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

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. 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.