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  6. Mayonnaise vs. Ham

Mayonnaise vs. Ham — In-Depth Nutrition Comparison

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How are mayonnaise and ham different?

  • Mayonnaise is higher in vitamin K; however, ham is richer in vitamin B1, selenium, vitamin B6, vitamin B3, phosphorus, zinc, and vitamin B12.
  • Daily need coverage for vitamin K for mayonnaise is 136% higher.
  • Mayonnaise contains 6 times more saturated fat than ham. While mayonnaise contains 11.703g of saturated fat, ham contains only 1.81g.

Salad dressing, mayonnaise, regular and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Mayonnaise vs Ham infographic
Infographic link

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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Ham
Ham
8
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 less SodiumSodium -47.2%
Contains more MagnesiumMagnesium +1300%
Contains more PotassiumPotassium +1335%
Contains more IronIron +604.8%
Contains more CopperCopper +315.8%
Contains more ZincZinc +1820%
Contains more PhosphorusPhosphorus +833.3%
Contains more ManganeseManganese +671.4%
Contains more SeleniumSelenium +747.8%
~equal in Calcium ~8mg

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Ham
Ham
8
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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1212%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +7440%
Contains more Vitamin B2Vitamin B2 +963.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +134.3%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin B12Vitamin B12 +441.7%
Contains more CholineCholine +148.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Ham
Ham
4
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 +1253.5%
Contains more ProteinProtein +2080.2%
Contains more CarbsCarbs +163.2%
Contains more WaterWater +212.6%
Contains more OtherOther +121.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 +542.9%
Contains more Poly. FatPolyunsaturated fat +8175.9%
Contains less Sat. FatSaturated fat -84.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Ham DV% diff.
Polyunsaturated fat 44.69g 0.54g 294%
Vitamin K 163µg 0µg 136%
Fats 74.85g 5.53g 107%
Vitamin B1 0.01mg 0.754mg 62%
Saturated fat 11.703g 1.81g 45%
Protein 0.96g 20.93g 40%
Monounsaturated fat 16.843g 2.62g 36%
Selenium 2.3µg 19.5µg 31%
Vitamin B6 0.008mg 0.4mg 30%
Calories 680kcal 145kcal 27%
Zinc 0.15mg 2.88mg 25%
Phosphorus 21mg 196mg 25%
Sodium 635mg 1203mg 25%
Vitamin B3 0mg 4.023mg 25%
Vitamin B12 0.12µg 0.65µg 22%
Vitamin E 3.28mg 0.25mg 20%
Iron 0.21mg 1.48mg 16%
Vitamin B2 0.019mg 0.202mg 14%
Choline 34.2mg 85.1mg 9%
Potassium 20mg 287mg 8%
Copper 0.019mg 0.079mg 7%
Vitamin B5 0.172mg 0.403mg 5%
Cholesterol 42mg 53mg 4%
Vitamin D 0.2µg 0.8µg 3%
Magnesium 1mg 14mg 3%
Vitamin D 7IU 32IU 3%
Manganese 0.007mg 0.054mg 2%
Vitamin A 16µg 0µg 2%
Folate 5µg 3µg 1%
Carbs 0.57g 1.5g 0%
Net carbs 0.57g 1.5g N/A
Calcium 8mg 8mg 0%
Sugar 0.57g 0g N/A
Trans fat 0.187g N/A
Tryptophan 0.017mg 0.251mg 0%
Threonine 0.055mg 0.931mg 0%
Isoleucine 0.065mg 0.918mg 0%
Leucine 0.095mg 1.661mg 0%
Lysine 0.072mg 1.775mg 0%
Methionine 0.035mg 0.553mg 0%
Phenylalanine 0.057mg 0.904mg 0%
Valine 0.074mg 0.908mg 0%
Histidine 0.026mg 0.75mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise 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
41%
Mayonnaise
44%
Ham
Minerals Daily Need Coverage Score
13%
Mayonnaise
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 568mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 9.893g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.1)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.