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Shiitake vs Ham - In-Depth Nutrition Comparison

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Important differences between Shiitake and Ham

  • Shiitake has more Vitamin B5, Fiber, and Manganese, however Ham has more Vitamin B1, Selenium, Zinc, Iron, Phosphorus, and Vitamin B6.
  • Ham's daily need coverage for Vitamin B1 is 62% more.
  • Shiitake has 10000000 times more Fiber than Ham. Shiitake has 2.5g of Fiber, while Ham has 0g.
  • Shiitake is lower in Sodium.

The food varieties used in the comparison are Mushrooms, shiitake, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Shiitake 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
:
4
Ham
Contains more Magnesium +42.9%
Contains less Sodium -99.3%
Contains more Copper +79.7%
Contains more Calcium +300%
Contains more Iron +261%
Contains more Phosphorus +75%
Contains more Zinc +179.6%
Equal in Potassium - 287
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 16% 15% 48% 27% 2% 29% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Magnesium +42.9%
Contains less Sodium -99.3%
Contains more Copper +79.7%
Contains more Calcium +300%
Contains more Iron +261%
Contains more Phosphorus +75%
Contains more Zinc +179.6%
Equal in Potassium - 287

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
:
9
Ham
Contains more Vitamin B5 +272.2%
Contains more Folate +333.3%
Contains more Vitamin D +100%
Contains more Vitamin B1 +4926.7%
Contains more Vitamin B6 +36.5%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B3 - 4.023
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% 12% 0% 4% 51% 73% 90% 68% 10% 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 B5 +272.2%
Contains more Folate +333.3%
Contains more Vitamin D +100%
Contains more Vitamin B1 +4926.7%
Contains more Vitamin B6 +36.5%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B3 - 4.023

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.
Shiitake 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Shiitake Ham Opinion
Net carbs 4.29g 1.5g Shiitake
Protein 2.24g 20.93g Ham
Fats 0.49g 5.53g Ham
Carbs 6.79g 1.5g Shiitake
Calories 34kcal 145kcal Ham
Starch g g
Fructose 0g g Shiitake
Sugar 2.38g 0g Ham
Fiber 2.5g 0g Shiitake
Calcium 2mg 8mg Ham
Iron 0.41mg 1.48mg Ham
Magnesium 20mg 14mg Shiitake
Phosphorus 112mg 196mg Ham
Potassium 304mg 287mg Shiitake
Sodium 9mg 1203mg Shiitake
Zinc 1.03mg 2.88mg Ham
Copper 0.142mg 0.079mg Shiitake
Vitamin A IU 0IU Ham
Vitamin E mg 0.25mg Ham
Vitamin D 18IU 32IU Ham
Vitamin D 0.4µg 0.8µg Ham
Vitamin C mg 0mg Ham
Vitamin B1 0.015mg 0.754mg Ham
Vitamin B2 0.217mg 0.202mg Shiitake
Vitamin B3 3.877mg 4.023mg Ham
Vitamin B5 1.5mg 0.403mg Shiitake
Vitamin B6 0.293mg 0.4mg Ham
Folate 13µg 3µg Shiitake
Vitamin B12 µg 0.65µg Ham
Vitamin K µg 0µg Ham
Tryptophan 0.011mg 0.251mg Ham
Threonine 0.134mg 0.931mg Ham
Isoleucine 0.111mg 0.918mg Ham
Leucine 0.189mg 1.661mg Ham
Lysine 0.134mg 1.775mg Ham
Methionine 0.033mg 0.553mg Ham
Phenylalanine 0.111mg 0.904mg Ham
Valine 0.145mg 0.908mg Ham
Histidine 0.056mg 0.75mg Ham
Cholesterol mg 53mg Shiitake
Trans Fat 0g g Ham
Saturated Fat g 1.81g Shiitake
Monounsaturated Fat g 2.62g Ham
Polyunsaturated fat g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake 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
25
Shiitake
45
Ham
Mineral Summary Score
23
Shiitake
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
13%
Shiitake
126%
Ham
Carbohydrates
7%
Shiitake
2%
Ham
Fats
2%
Shiitake
26%
Ham

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 1194mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 1.81g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.38g)
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 - $0.8)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
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.

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.