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Pepperoni vs. Ham — In-Depth Nutrition Comparison

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Differences between Pepperoni and Ham

  • Pepperoni has more Manganese, Vitamin B12, Selenium, Vitamin B5, and Vitamin B3, while Ham has more Vitamin B1, and Choline.
  • Pepperoni's daily need coverage for Saturated Fat is 79% higher.
  • Ham contains 20 times less Manganese than Pepperoni. Pepperoni contains 1.074mg of Manganese, while Ham contains 0.054mg.
  • The amount of Saturated Fat in Ham is lower.

The food types used in this comparison are Pepperoni, beef and pork, sliced and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pepperoni vs Ham infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +137.5%
Contains more CopperCopper +15.2%
Contains more ManganeseManganese +1888.9%
Contains more SeleniumSelenium +48.7%
Contains more IronIron +11.3%
Contains more ZincZinc +18%
Contains more PhosphorusPhosphorus +24.1%
Contains less SodiumSodium -24%
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 21% 39% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
Ham
Ham
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin E Vitamin E +312%
Contains more Vitamin DVitamin D +62.5%
Contains more Vitamin B2Vitamin B2 +27.2%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B12Vitamin B12 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +178.2%
Contains more Vitamin B6Vitamin B6 +10.5%
Contains more CholineCholine +66.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +736.9%
Contains more CarbsCarbs +27.1%
Contains more WaterWater +137%
~equal in Protein ~20.93g
~equal in Other ~4.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 48% 10%
Saturated Fat: Sat. Fat 17.708 g
Monounsaturated Fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 g
Ham
Ham
1
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated Fat +692.7%
Contains more Poly. FatPolyunsaturated fat +725.6%
Contains less Sat. FatSaturated Fat -89.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pepperoni Ham
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pepperoni Ham Opinion
Calories 504kcal 145kcal Pepperoni
Protein 19.25g 20.93g Ham
Fats 46.28g 5.53g Pepperoni
Net carbs 1.18g 1.5g Ham
Carbs 1.18g 1.5g Ham
Cholesterol 97mg 53mg Ham
Vitamin D 52IU 32IU Pepperoni
Magnesium 18mg 14mg Pepperoni
Calcium 19mg 8mg Pepperoni
Potassium 274mg 287mg Ham
Iron 1.33mg 1.48mg Ham
Copper 0.091mg 0.079mg Pepperoni
Zinc 2.44mg 2.88mg Ham
Phosphorus 158mg 196mg Ham
Sodium 1582mg 1203mg Ham
Vitamin E 1.03mg 0.25mg Pepperoni
Vitamin D 1.3µg 0.8µg Pepperoni
Manganese 1.074mg 0.054mg Pepperoni
Selenium 29µg 19.5µg Pepperoni
Vitamin B1 0.271mg 0.754mg Ham
Vitamin B2 0.257mg 0.202mg Pepperoni
Vitamin B3 4.987mg 4.023mg Pepperoni
Vitamin B5 0.93mg 0.403mg Pepperoni
Vitamin B6 0.362mg 0.4mg Ham
Vitamin B12 1.3µg 0.65µg Pepperoni
Vitamin K 5.8µg 0µg Pepperoni
Folate 5µg 3µg Pepperoni
Trans Fat 1.527g Ham
Choline 51.2mg 85.1mg Ham
Saturated Fat 17.708g 1.81g Ham
Monounsaturated Fat 20.77g 2.62g Pepperoni
Polyunsaturated fat 4.458g 0.54g Pepperoni
Tryptophan 0.23mg 0.251mg Ham
Threonine 0.869mg 0.931mg Ham
Isoleucine 0.901mg 0.918mg Ham
Leucine 1.575mg 1.661mg Ham
Lysine 1.652mg 1.775mg Ham
Methionine 0.511mg 0.553mg Ham
Phenylalanine 0.778mg 0.904mg Ham
Valine 0.987mg 0.908mg Pepperoni
Histidine 0.688mg 0.75mg Ham
Omega-3 - EPA 0.004g 0g Pepperoni
Omega-3 - DHA 0.004g 0g Pepperoni
Omega-3 - ALA 0.164g Pepperoni
Omega-3 - DPA 0.02g 0g Pepperoni
Omega-3 - Eicosatrienoic acid 0.018g Pepperoni
Omega-6 - Gamma-linoleic acid 0.002g Pepperoni
Omega-6 - Dihomo-gamma-linoleic acid 0.04g Pepperoni
Omega-6 - Eicosadienoic acid 0.136g Pepperoni
Omega-6 - Linoleic acid 3.605g Pepperoni

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pepperoni Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
48%
Pepperoni
45%
Ham
Minerals Daily Need Coverage Score
76%
Pepperoni
55%
Ham

Comparison summary

Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 44mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 379mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 15.898g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.