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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, 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.
  • Ham has 10000000 times less Fiber than True morels. True morels have 2.8g of Fiber, while Ham has 0g.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Zinc +41.9%
Equal in Phosphorus - 196
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 457% 14% 84% 37% 3% 56% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
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 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 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%
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

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 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
Starch g g
Fructose 0g g True morels
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
Vitamin A 0IU 0IU
Vitamin E mg 0.25mg Ham
Vitamin D 206IU 32IU True morels
Vitamin D 5.1µg 0.8µg True morels
Vitamin C mg 0mg Ham
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 µg 0.65µg Ham
Vitamin K µg 0µg Ham
Tryptophan mg 0.251mg Ham
Threonine mg 0.931mg Ham
Isoleucine mg 0.918mg Ham
Leucine mg 1.661mg Ham
Lysine mg 1.775mg Ham
Methionine mg 0.553mg Ham
Phenylalanine mg 0.904mg Ham
Valine mg 0.908mg Ham
Histidine mg 0.75mg Ham
Cholesterol mg 53mg True morels
Trans Fat 0g g Ham
Saturated Fat 0.065g 1.81g True morels
Monounsaturated Fat 0.052g 2.62g Ham
Polyunsaturated fat 0.433g 0.54g Ham

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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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

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

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.