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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Ham
Contains more Calcium +137.5%
Contains more Magnesium +28.6%
Contains more Copper +15.2%
Contains more Iron +11.3%
Contains more Phosphorus +24.1%
Contains less Sodium -24%
Contains more Zinc +18%
Equal in Potassium - 287
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 50% 13% 68% 25% 207% 67% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +137.5%
Contains more Magnesium +28.6%
Contains more Copper +15.2%
Contains more Iron +11.3%
Contains more Phosphorus +24.1%
Contains less Sodium -24%
Contains more Zinc +18%
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
:
2
Ham
Contains more Vitamin E +312%
Contains more Vitamin D +62.5%
Contains more Vitamin B2 +27.2%
Contains more Vitamin B3 +24%
Contains more Vitamin B5 +130.8%
Contains more Folate +66.7%
Contains more Vitamin B12 +100%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +178.2%
Contains more Vitamin B6 +10.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 39% 0% 68% 60% 94% 56% 84% 4% 163% 15%
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 E +312%
Contains more Vitamin D +62.5%
Contains more Vitamin B2 +27.2%
Contains more Vitamin B3 +24%
Contains more Vitamin B5 +130.8%
Contains more Folate +66.7%
Contains more Vitamin B12 +100%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +178.2%
Contains more Vitamin B6 +10.5%

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.
Pepperoni Ham
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 1.18g 1.5g Ham
Protein 19.25g 20.93g Ham
Fats 46.28g 5.53g Pepperoni
Carbs 1.18g 1.5g Ham
Calories 504kcal 145kcal Pepperoni
Starch g g
Fructose 0g g Pepperoni
Sugar 0g 0g
Fiber 0g 0g
Calcium 19mg 8mg Pepperoni
Iron 1.33mg 1.48mg Ham
Magnesium 18mg 14mg Pepperoni
Phosphorus 158mg 196mg Ham
Potassium 274mg 287mg Ham
Sodium 1582mg 1203mg Ham
Zinc 2.44mg 2.88mg Ham
Copper 0.091mg 0.079mg Pepperoni
Vitamin A 0IU 0IU
Vitamin E 1.03mg 0.25mg Pepperoni
Vitamin D 52IU 32IU Pepperoni
Vitamin D 1.3µg 0.8µg Pepperoni
Vitamin C 0mg 0mg
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
Folate 5µg 3µg Pepperoni
Vitamin B12 1.3µg 0.65µg Pepperoni
Vitamin K 5.8µg 0µg 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
Cholesterol 97mg 53mg Ham
Trans Fat 1.527g g Ham
Saturated Fat 17.708g 1.81g Ham
Monounsaturated Fat 20.77g 2.62g Pepperoni
Polyunsaturated fat 4.458g 0.54g Pepperoni

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pepperoni Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
50
Pepperoni
45
Ham
Mineral Summary Score
58
Pepperoni
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
116%
Pepperoni
126%
Ham
Carbohydrates
1%
Pepperoni
2%
Ham
Fats
214%
Pepperoni
26%
Ham

Comparison summary

Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 379mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 44mg)
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

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. 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.