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  6. True morels vs. Ham

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, Manganese, and Fiber, however, Ham have more Vitamin B1, Selenium, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Iron from True morels is 134% higher.
  • 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.

Infographic

True morels vs Ham 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.
True morels
True morels
7
:
3
Ham
Ham
Contains more Calcium +437.5%
Contains more Iron +723%
Contains more Magnesium +35.7%
Contains more Potassium +43.2%
Contains less Sodium -98.3%
Contains more Copper +691.1%
Contains more Manganese +987%
Contains more Zinc +41.9%
Contains more Selenium +786.4%
Equal in Phosphorus - 196
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +437.5%
Contains more Iron +723%
Contains more Magnesium +35.7%
Contains more Potassium +43.2%
Contains less Sodium -98.3%
Contains more Copper +691.1%
Contains more Manganese +987%
Contains more Zinc +41.9%
Contains more Selenium +786.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
True morels
True morels
4
:
7
Ham
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
True morels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Ham
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
True morels
True morels
2
:
3
Ham
Ham
Contains more Carbs +240%
Contains more Water +32.4%
Contains more Protein +570.8%
Contains more Fats +870.2%
Contains more Other +173.1%
True morels
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Ham
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 Carbs +240%
Contains more Water +32.4%
Contains more Protein +570.8%
Contains more Fats +870.2%
Contains more Other +173.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
True morels
True morels
1
:
2
Ham
Ham
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +4938.5%
Contains more Polyunsaturated fat +24.7%
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +4938.5%
Contains more Polyunsaturated fat +24.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
True morels Ham
Lower in Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient True morels Ham Opinion
Net carbs 2.3g 1.5g True morels
Protein 3.12g 20.93g Ham
Fats 0.57g 5.53g Ham
Carbs 5.1g 1.5g True morels
Calories 31kcal 145kcal Ham
Sugar 0.6g 0g Ham
Fiber 2.8g 0g True morels
Calcium 43mg 8mg True morels
Iron 12.18mg 1.48mg True morels
Magnesium 19mg 14mg True morels
Phosphorus 194mg 196mg Ham
Potassium 411mg 287mg True morels
Sodium 21mg 1203mg True morels
Zinc 2.03mg 2.88mg Ham
Copper 0.625mg 0.079mg True morels
Manganese 0.587mg 0.054mg True morels
Selenium 2.2µg 19.5µg Ham
Vitamin E 0.25mg Ham
Vitamin D 206IU 32IU True morels
Vitamin D 5.1µg 0.8µg True morels
Vitamin B1 0.069mg 0.754mg Ham
Vitamin B2 0.205mg 0.202mg True morels
Vitamin B3 2.252mg 4.023mg Ham
Vitamin B5 0.44mg 0.403mg True morels
Vitamin B6 0.136mg 0.4mg Ham
Folate 9µg 3µg True morels
Vitamin B12 0.65µg Ham
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 53mg True morels
Saturated Fat 0.065g 1.81g True morels
Monounsaturated Fat 0.052g 2.62g Ham
Polyunsaturated fat 0.433g 0.54g Ham
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g True morels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
True morels
45%
Ham
Minerals Daily Need Coverage Score
96%
True morels
55%
Ham

Comparison summary

Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 1182mg)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 53mg)
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.

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. 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.