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.
| 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% |
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% |
| Saturated fat | 1.81g | 8% | |
| Vitamin B6 | 0.293mg | 0.4mg | 8% |
| Manganese | 0.23mg | 0.054mg | 8% |
| Fats | 0.49g | 5.53g | 8% |
| Monounsaturated fat | 2.62g | 7% | |
| Copper | 0.142mg | 0.079mg | 7% |
| Calories | 34kcal | 145kcal | 6% |
| Polyunsaturated fat | 0.54g | 4% | |
| Folate | 13µg | 3µg | 3% |
| Vitamin D | 0.4µg | 0.8µg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Vitamin D | 18IU | 32IU | 2% |
| Carbs | 6.79g | 1.5g | 2% |
| Vitamin B2 | 0.217mg | 0.202mg | 1% |
| Vitamin B3 | 3.877mg | 4.023mg | 1% |
| Potassium | 304mg | 287mg | 1% |
| Calcium | 2mg | 8mg | 1% |
| Magnesium | 20mg | 14mg | 1% |
| 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% |
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% |
