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.
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +352.7% |
| Contains more WaterWater | +32.6% |
| Contains more ProteinProtein | +834.4% |
| Contains more FatsFats | +1028.6% |
| Contains more OtherOther | +490.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 145kcal |
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| Protein | 2.24g | 20.93g |
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| Fats | 0.49g | 5.53g |
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| Net carbs | 4.29g | 1.5g |
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| Carbs | 6.79g | 1.5g |
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| Cholesterol | 53mg |
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| Vitamin D | 18IU | 32IU |
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| Magnesium | 20mg | 14mg |
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| Calcium | 2mg | 8mg |
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| Potassium | 304mg | 287mg |
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| Iron | 0.41mg | 1.48mg |
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| Sugar | 2.38g | 0g |
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| Fiber | 2.5g | 0g |
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| Copper | 0.142mg | 0.079mg |
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| Zinc | 1.03mg | 2.88mg |
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| Phosphorus | 112mg | 196mg |
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| Sodium | 9mg | 1203mg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 0.4µg | 0.8µg |
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| Manganese | 0.23mg | 0.054mg |
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| Selenium | 5.7µg | 19.5µg |
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| Vitamin B1 | 0.015mg | 0.754mg |
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| Vitamin B2 | 0.217mg | 0.202mg |
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| Vitamin B3 | 3.877mg | 4.023mg |
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| Vitamin B5 | 1.5mg | 0.403mg |
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| Vitamin B6 | 0.293mg | 0.4mg |
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| Vitamin B12 | 0.65µg |
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| Folate | 13µg | 3µg |
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| Choline | 85.1mg |
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| Saturated Fat | 1.81g |
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| Monounsaturated Fat | 2.62g |
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| Polyunsaturated fat | 0.54g |
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| Tryptophan | 0.011mg | 0.251mg |
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| Threonine | 0.134mg | 0.931mg |
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| Isoleucine | 0.111mg | 0.918mg |
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| Leucine | 0.189mg | 1.661mg |
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| Lysine | 0.134mg | 1.775mg |
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| Methionine | 0.033mg | 0.553mg |
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| Phenylalanine | 0.111mg | 0.904mg |
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| Valine | 0.145mg | 0.908mg |
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| Histidine | 0.056mg | 0.75mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
45%
Minerals Daily Need Coverage Score
24%
55%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 1194mg)
Which food is lower in Saturated Fat?
Shiitake is lower in Saturated Fat (difference - 1.81g)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 32)
Which food is cheaper?
Ham is cheaper (difference - $0.8)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is richer in minerals?
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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.