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 is lower in sodium.
Shiitake has a higher glycemic index than ham.

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

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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.

Shiitake

Ham

Contains more MagnesiumMagnesium	+42.9%
Contains more CopperCopper	+79.7%
Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+325.9%

Contains more CalciumCalcium	+300%
Contains more IronIron	+261%
Contains more ZincZinc	+179.6%
Contains more PhosphorusPhosphorus	+75%
Contains more SeleniumSelenium	+242.1%

~equal in Potassium ~287mg

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.

Shiitake

Ham

Contains more Vitamin B5Vitamin B5	+272.2%
Contains more FolateFolate	+333.3%

Contains more Vitamin DVitamin D	+100%
Contains more Vitamin B1Vitamin B1	+4926.7%
Contains more Vitamin B6Vitamin B6	+36.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.202mg

~equal in Vitamin B3 ~4.023mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.015mg	0.754mg	62%
Sodium	9mg	1203mg	52%
Protein	2.24g	20.93g	37%
Vitamin B12		0.65µg	27%
Selenium	5.7µg	19.5µg	25%
Vitamin B5	1.5mg	0.403mg	22%
Cholesterol		53mg	18%
Zinc	1.03mg	2.88mg	17%
Choline		85.1mg	15%
Iron	0.41mg	1.48mg	13%
Phosphorus	112mg	196mg	12%
Fiber	2.5g	0g	10%
Fats	0.49g	5.53g	8%
Manganese	0.23mg	0.054mg	8%
Vitamin B6	0.293mg	0.4mg	8%
Saturated fat		1.81g	8%
Copper	0.142mg	0.079mg	7%
Monounsaturated fat		2.62g	7%
Calories	34kcal	145kcal	6%
Polyunsaturated fat		0.54g	4%
Folate	13µg	3µg	3%
Carbs	6.79g	1.5g	2%
Vitamin D*	18 IU	32 IU	2%
Vitamin D	0.4µg	0.8µg	2%
Vitamin E		0.25mg	2%
Magnesium	20mg	14mg	1%
Calcium	2mg	8mg	1%
Potassium	304mg	287mg	1%
Vitamin B2	0.217mg	0.202mg	1%
Vitamin B3	3.877mg	4.023mg	1%
Protein per 100 calories	6.6g	14g	N/A
Calories per 10 g protein	152kcal	69kcal	N/A
Weight per 100 calories	294g	69g	N/A
Unsaturated / Saturated Fat ratio		1.7	N/A
Net carbs	4.29g	1.5g	N/A
Sugar	2.38g	0g	N/A
Tryptophan	0.011mg	0.251mg	0%
Threonine	0.134mg	0.931mg	0%
Isoleucine	0.111mg	0.918mg	0%
Leucine	0.189mg	1.661mg	0%
Lysine	0.134mg	1.775mg	0%
Methionine	0.033mg	0.553mg	0%
Phenylalanine	0.111mg	0.904mg	0%
Valine	0.145mg	0.908mg	0%
Histidine	0.056mg	0.75mg	0%