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True morels vs Ham - In-Depth Nutrition Comparison

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The main differences between True morels and Ham

  • True morels have more Iron, Copper, Vitamin D, and Manganese, however Ham have more Vitamin B1, Selenium, Vitamin B6, Fiber, and Vitamin B3.
  • Daily need coverage for Iron from True morels is 134% higher.
  • Ham has 11 times less Manganese than True morels. True morels have 0.587mg of Manganese, while Ham has 0.054mg.
  • True morels are lower in Sodium.

Food types used in this article are Mushrooms, morel, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

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True morels 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
Contains more Iron +723%
Contains more Calcium +437.5%
Contains more Potassium +43.2%
Contains more Magnesium +35.7%
Contains more Copper +691.1%
Contains less Sodium -98.3%
Contains more Zinc +41.9%
Equal in Phosphorus - 196
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 457% 13% 37% 14% 209% 56% 84% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Iron +723%
Contains more Calcium +437.5%
Contains more Potassium +43.2%
Contains more Magnesium +35.7%
Contains more Copper +691.1%
Contains less Sodium -98.3%
Contains more Zinc +41.9%
Equal in Phosphorus - 196

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
:
7
Ham
Contains more Vitamin D +537.5%
Contains more Folate +200%
Contains more Vitamin B1 +992.8%
Contains more Vitamin B3 +78.6%
Contains more Vitamin B6 +194.1%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B5 - 0.403
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 153% 18% 48% 43% 27% 32% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin D +537.5%
Contains more Folate +200%
Contains more Vitamin B1 +992.8%
Contains more Vitamin B3 +78.6%
Contains more Vitamin B6 +194.1%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B5 - 0.403

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
27
True morels
45
Ham
Mineral Summary Score
109
True morels
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
19%
True morels
126%
Ham
Carbohydrates
5%
True morels
2%
Ham
Fats
3%
True morels
26%
Ham

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 1182mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 1.745g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 32)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.1)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient True morels Ham Opinion
Calories 31 145 Ham
Protein 3.12 20.93 Ham
Fats 0.57 5.53 Ham
Vitamin C 0 Ham
Carbs 5.1 1.5 True morels
Cholesterol 53 True morels
Vitamin D 206 32 True morels
Iron 12.18 1.48 True morels
Calcium 43 8 True morels
Potassium 411 287 True morels
Magnesium 19 14 True morels
Sugar 0.6 0 Ham
Fiber 2.8 0 True morels
Copper 0.625 0.079 True morels
Zinc 2.03 2.88 Ham
Starch
Phosphorus 194 196 Ham
Sodium 21 1203 True morels
Vitamin A 0 0
Vitamin E 0.25 Ham
Vitamin D 5.1 0.8 True morels
Vitamin B1 0.069 0.754 Ham
Vitamin B2 0.205 0.202 True morels
Vitamin B3 2.252 4.023 Ham
Vitamin B5 0.44 0.403 True morels
Vitamin B6 0.136 0.4 Ham
Vitamin B12 0.65 Ham
Vitamin K 0 Ham
Folate 9 3 True morels
Trans Fat 0 Ham
Saturated Fat 0.065 1.81 True morels
Monounsaturated Fat 0.052 2.62 Ham
Polyunsaturated fat 0.433 0.54 Ham
Tryptophan 0.251 Ham
Threonine 0.931 Ham
Isoleucine 0.918 Ham
Leucine 1.661 Ham
Lysine 1.775 Ham
Methionine 0.553 Ham
Phenylalanine 0.904 Ham
Valine 0.908 Ham
Histidine 0.75 Ham
Fructose 0 True morels

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.